Kettlebell Exercise Guides for Chest
Exercise: Chest Flyes
Exercise Advice: While lying on the ground, exercise mat or flat bench, grab two kettlebells with both hands and position them just above the ground with your elbows and upper arms flat on the surface (ground or exercise mat). Bring both kettlebells up to the top position while feeling like you’re hugging a big tree throughout the movement. Your elbows should feel locked in position with a slight bend during the exercise. This is different from the “press” exercise, since you’re trying to get a much better stretch and really hit the outer area of the pecs. Slowly lower the kettlebells down to the starting position and repeat.
Exercise: Chest Press
Exercise Advice: While lying on the ground, exercise mat or flat bench, grab two kettlebells with both hands and position them at approximately nipple level with your arms bent at 90 degrees. Press both kettlebells up to the top position while keeping tension on your pecs. Slowly lower the kettlebells down to the starting position and repeat.
Exercise: Chest Press Alternating
Exercise Advice: While lying on the ground, exercise mat or flat bench, grab two kettlebells with both hands and position them at approximately nipple level with your arms bent at 90 degrees. Press one kettlebell up to the top position while keeping tension on your pec. Slowly lower the kettlebell down to the starting position and repeat with the other arm.
Exercise: Chest Press With One Arm
Exercise Advice: While lying on the ground, exercise mat or flat bench, grab one kettlebell with one hand and position it at approximately nipple level with your arm bent at 90 degrees. Press the kettlebell up to the top position while stabilizing yourself with your other arm on the ground. Slowly lower the kettlebell down to the starting position and repeat. After 8-12 reps on one arm, switch the kettlebell to the other arm and repeat the movement.
Exercise: Pushups
Exercise Advice: Place two kettlebells on the ground about shoulder width apart and grasp them using both hands. Position yourself in a pushup position with your back flat and arms fully extended. Make sure the kettlebells are large enough that the base will support your weight without tipping over (be careful). Slowly lower your upper body down toward the kettlebells while flexing your elbows. Slowly push yourself back up to the starting position and repeat.
