60 minute advanced chest workout with kettlebells and a resistance band at home

Here's everything you need to try our 60 minute advanced chest workout with kettlebells and a resistance band 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.

60 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Press Ups with Band Resistance
  • KB Floor Press
  • KB Crush Grip Floor Press
  • Circuit 2
  • Single Arm KB Floor Press
  • Alternating KB Floor Press
  • Bottom of Press Up Hold
  • Circuit 3
  • Opposite Shoulder Taps from Bear Crawl
  • Archer Press Up

Circuit 1

Complete this round 3 times.

Press Ups with Band Resistance

Complete 14 repetitions

Buy Bands
Primary
Upper Body
Horizontal Press

Coaching Tips For Press Ups with Band Resistance

Follow these cues to perform Press Ups with Band Resistance correctly:

  • Wrap the band around your shoulders and ensure the band is under your hands before you start
  • Keep the elbows close to the body
  • Keep the hands underneath the elbows throughout.

KB Floor Press

Complete 14 repetitions

Buy Kettlebells
Primary
Upper Body
Horizontal Press

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

Buy Kettlebells
Secondary
Upper Body
Horizontal Press

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.

Circuit 2

Complete this round 3 times.

Single Arm KB Floor Press

Complete 14 repetitions

Buy Kettlebells
Primary
Upper Body
Horizontal Press

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.

Alternating KB Floor Press

Complete 10 repetitions

Buy Kettlebells
Secondary
Upper Body
Horizontal Press

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.

Bottom of Press Up Hold

Complete 40 seconds

Secondary
Upper Body
Horizontal Press

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.

Circuit 3

Complete this round 3 times.

Opposite Shoulder Taps from Bear Crawl

Complete 5 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Opposite Shoulder Taps from Bear Crawl

Follow these cues to perform Opposite Shoulder Taps from Bear Crawl correctly:

  • Try and stay as stable as possible throughout with as little movement as possible.

Archer Press Up

Complete 6 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Archer Press Up

Follow these cues to perform Archer Press Up correctly:

  • Have one hand out to the side that acts as a guide
  • Keep the elbows very close to the body and create a lot of tension in the chest
  • Do not dive into the bottom position, maintain control throughout.

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This workout was made by Sean Klein

Sean Klein

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