Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredKettle Bells
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Shoulders, Triceps
Target Muscle Group


Chest Muscle Anatomy Diagram

One Arm Kettlebell Bench Press Overview

The one arm kettlebell bench press is a variation of the one arm dumbbell bench press and an exercise used to strengthen the muscles of the chest.

The one arm kettlebell bench press provides all sorts of unique challenges for the pecs and core. The unilateral nature of the exercise forces one to use their core to stabilize their body as they move the weight.

The unique thing about kettlebells is the weight lies lower than the handle you hold. This forces you to battle gravity more so than using a dumbbell, where the weight is in line with the handle.

One Arm Kettlebell Bench Press Instructions

  1. Begin in a seated, upright position with the kettlebell handle in one hand and your other free hand supporting the bottom of the bell.
  2. Lay back on the bench and press the kettlebell to full extension by contracting the tricep and pec.
  3. Lower back to the starting position and repeat for the desired number of repetitions.

One Arm Kettlebell Bench Press Tips

  1. To sit back up, use your free hand to support the kettlebell as you sit back up.
  2. Use your free hand to spot yourself if you get stuck during the movement.
  3. Maintain more tension through the pecs by not locking out the elbows entirely.
  4. Squeeze the kettlebell handle as tight as possible to improve a phenomenon known as “irradiation” which promotes greater shoulder stability.
  5. Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.