The 7 Kettlebell Chest Exercises You Can Add Too Your Workouts

Kettlebell workouts can be used for many aims, from crossfit esque HIIT to kettlebell chest workout for your pecs. These kettlebell chest exercises can be used to both strengthen and grow your pec muscles.

4 min read

People who only have kettlebells to train with often miss some key upper body strength movements including those for the chest. There are a huge variety of kettlebell exercises for developing the chest / pectorals even if all you have are two kettlebells. Let’s take a look at 7 kettlebell chest exercises you can do at home, their benefits, when to use them and different variations.

The 7 Kettlebell Chest Exercises You Can Do At Home

Alternating KB Floor Press

Secondary
Upper Body
Horizontal Press

Half Seated KB Press

Tertiary
Upper Body
Horizontal Press

KB Crush Grip Floor Press

Secondary
Upper Body
Horizontal Press

KB Floor Press

Primary
Upper Body
Horizontal Press

KB Floor Press In Hollow Hold

Tertiary
Upper Body
Horizontal Press

Diamond KB Push Ups

Tertiary
Upper Body
Horizontal Press

Single Arm KB Floor Press

Primary
Upper Body
Horizontal Press

Benefits Of Kettlebell Chest Exercises

Although they target the same muscle group, the chest (pectorals) the exercises listed below have a lot of different benefits.

Strength, Hypertrophy and Muscular Endurance

Some exercises are great for developing strength or hypertrophy like the kettlebell floor press, whereas the more function style movements like the KB press in hollow hold is excellent at recruiting the chest while requiring a great deal of core stabilisation. Other exercises like the diamond kb push ups is very good for building muscular endurance through performing a lot of repetitions. Having these exercises in your pocket is great when coming up with your next at home KB session.

How Do You Train Your Chest With Kettlebells

These can be used to create a training session just for this particular muscle group / movement category or they can be used in an upper body session or a full body resistance training session. Structuring your session with the exercises that cause the highest fatigue at the start is a great way to go, have a look at the exercise label, primary, secondary or tertiary to see how we structure where the exercise would be put in a full body resistance training session.

Sample At Home Kettlebell Chest Workout

Warm Up

  • Opposite Shoulder Tap
  • Floor Facing Angles
  • Side Plank
  • A1) KB Floor Press

    A2) Single Arm Gorilla Row

    B1) Diamond KB Press Ups

    B2) Half Kneeling KB Press

    C1) Half Seated KB Press

    C2) Tall Kneeling KB Horn Curl

    Common Questions

    Can You Work Chest With Kettlebell Exercise?

    Yes, there are many exercises which can be used to work and train the chest muscles also knwon as the horizontal press movement category.

    Can You Bench With Kettlebells?

    Yes, its a little bit more difficult to load this movement compared to a barbell or dumbells but is still an effective exercise.

    Can You Get A Six Pack and Pecs With Kettlebells?

    These goals can be attained using kettlebells, but will also need a lot of empahsis on nutrition.