45 minute advanced chest workout with kettlebells at home

Here's everything you need to try our 45 minute advanced chest workout with kettlebells at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • KB Floor Press
  • KB Crush Grip Floor Press
  • Single Arm KB Floor Press
  • Circuit 2
  • Alternating KB Floor Press
  • Finger Tip Press Up
  • Bottom of Press Up Hold

Circuit 1

Complete this round 3 times.

KB Floor Press

Complete 14 repetitions

Coaching Tips For KB Floor Press

Follow these cues to perform KB Floor Press correctly:

  • Rest the head of KB on the forearm
  • Do not flare out the elbows, keep it close to the body
  • Gently touch the elbows to the floor
  • Lock the elbows at the top of each rep.

KB Crush Grip Floor Press

Complete 24 repetitions

Coaching Tips For KB Crush Grip Floor Press

Follow these cues to perform KB Crush Grip Floor Press correctly:

  • Ensure you have a good grip on the KB, with the thumbs tucked under the horns
  • Lower your elbows and gentle touch the floor
  • Move with control.

Single Arm KB Floor Press

Complete 14 repetitions

Coaching Tips For Single Arm KB Floor Press

Follow these cues to perform Single Arm KB Floor Press correctly:

  • Ensure you have a good grip on the KB, with the thumbs tucked under the horns
  • Lower your elbows and gentle touch them to the floor
  • Move with control.

Circuit 2

Complete this round 3 times.

Alternating KB Floor Press

Complete 10 repetitions

Coaching Tips For Alternating KB Floor Press

Follow these cues to perform Alternating KB Floor Press correctly:

  • Rest the head of KB on the forearms
  • Alternate between sides
  • Do not flare out the elbow, keep it close to the body
  • Gently touch the elbows to the floor
  • Lock the elbows at the top of each rep.

Finger Tip Press Up

Complete 10 repetitions

Coaching Tips For Finger Tip Press Up

Follow these cues to perform Finger Tip Press Up correctly:

  • Only perform these if you are confident, you have the ability too
  • There should be no discomfort in the hands or fingers while performing these.

Bottom of Press Up Hold

Complete 40 seconds

Coaching Tips For Bottom of Press Up Hold

Follow these cues to perform Bottom of Press Up Hold correctly:

  • Keep tension in the chest
  • Keep shoulders and hips inline.

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This workout was made by Sean Klein

Sean Klein

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