Best Kettlebell For Chest
Kettlebells are an extremely effective tool for working your chest. The unique shape and weight distribution of kettlebells chest exercises allows you to train your pecs in new ways compared to barbell or dumbbell exercises.
In this post, we will cover the 12 best kettlebell for chest exercises to add size and strength to your pecs. Whether you are new to kettlebell training or an experienced lifter, these kettlebell chest workouts will challenge your muscles in new ways.
Why Use Kettlebells for Chest Exercises?
Before jumping into the exercises, let’s look at why kettlebells are fantastic for chest training:
- Kettlebell handles allow a variety of grips to hit the pecs from new angles
- The offset weight distribution dynamically engages stabilizer muscles
- Performing presses, flies, and raises with kettlebells provides a unique stimulus
- Kettlebell exercises like the floor press strengthen the bottom ROM of presses
- Simple modifications can shift tension between upper and lower chest
In short, kettlebell chest exercises can help you build strength, stability, and muscle mass across your entire pec if included alongside dumbbell chest exercises in your workout routine.
Best Kettlebell Chest Exercises
Here are 12 best kettlebell for chest exercises to incorporate into your chest workouts:
1. Kettlebell Floor Press
The kettlebell floor press is one of the best overall pec builders with kettlebells. Lying on the floor stabilizes your shoulders so you can focus tension directly on your chest. Make sure to keep your lats engaged and shoulder blades pulled down throughout the exercise.
2. Kettlebell Chest Press
The standard kettlebell chest press is great for hitting your upper chest from multiple angles depending on your grip. Try a neutral grip, hammer grip, and pronated grip across 3 sets to fully work the pecs. Keep elbows 45 degrees from your sides.
3. Single-Arm Kettlebell Floor Press
The single-arm kettlebell floor press isolates each side, preventing you from compensating with your dominant arm. Place one hand on the kettlebell handle with an underhand grip at chest level. Keep the shoulder, hips, and knees in alignment as you lower the kettlebell.
4. Decline Chest Press
The decline kettlebell press shifts more tension onto your lower chest by changing the angle of resistance. Perform the press with your torso declined 30-45 degrees and aim to touch the bottom edges of your pecs.
5. Kettlebell Push-Ups
Kettlebell push-ups incorporate the upper body stability challenges of a push-up with extra resistance from the kettlebell weight. Place hands on the kettlebell handles instead of the floor to engage your chest and triceps in new ways.
6. Alternating Kettlebell Press
Performing alternating presses with a kettlebell in each hand provides an awesome workout. Maintain tension and slowly lower one kettlebell at a time to your chest. The unilateral work hits your stability muscles as well.
7. Kettlebell Squeeze Press
The kettlebell squeeze press burns your chest by adding an isometric hold at the top. Press both kettlebells up with a hammer grip, rotate your pinkies inwards to activate your chest, and hold for 2 seconds.
8. Kettlebell Flyes
Kettlebell flyes work your pecs through an extended range of motion you don’t get in presses. Execute with control so you feel a deep stretch across your chest on the bottom. For added difficulty, perform chest flyes on a decline bench.
9. Bottom-Up Kettlebell Press
The bottom-up kettlebell press targets strength deficiencies at the bottom of a press. Maintain full tension in your chest, shoulders and triceps as you press the kettlebell straight upwards from your lower chest.
10. Low-to-High Kettlebell Raise
Raise two kettlebells from rack position together from lower chest level to over head in an arc. Moving seamlessly between levels recruits fast-twitch muscle fibers across your pecs.
11. Alternating Kettlebell Raise
Isolate each side of your chest with the alternating raises Keep tension on the working pec by raising one kettlebell at a time from your chest to overhead position in a smooth arc.
12. Kettlebell Pullover
The kettlebell pullover hits your upper chest directly while opening up your shoulders and ribcage. Brace through your lats and core for stability as you lower the kettlebell behind your head with straight arms.
Sample PEC Workout
Try these sample workout to torch your pecs:
- Kettlebell Floor Press – 3 sets x 6-8 reps
- Incline Kettlebell Press – 3 sets x 8-10 reps
- Kettlebell Flyes – 3 sets x 10-12 reps
- Decline Kettlebell Squeeze Press – 3 sets x 12-15 reps
Wrap Up
I hope this overview on the best kettlebell for chest exercises gives you some new tools to build shapely pecs!
Kettlebells allow for unique presses, raises, and flies you just can’t replicate with barbells and dumbbells alone. To maximize your chest development, be sure to incorporate a variety of exercises that target all sections of your pecs.
Let me know if you have any other questions on working your chest with kettlebells!
