Kettlebell Seated Press

Kettlebell Seated Press

The kettlebell seated press is a dynamic and effective exercise that targets several muscle groups in your upper body. This exercise primarily engages your shoulders, triceps, and core muscles while also recruiting the stabilizing muscles throughout your body. To perform the kettlebell seated press, you'll need a kettlebell and a sturdy, flat bench or chair. Begin by sitting on the bench with your feet firmly planted on the ground, shoulder-width apart. Hold the kettlebell in one hand and position it at shoulder level, with your elbow bent and your forearm parallel to the ground. Before starting the movement, ensure that you have a stable base by engaging your core and maintaining proper posture. Press the kettlebell upward, extending your arm while keeping your palm facing forward. Remember to maintain control throughout the movement and avoid using momentum or twisting your body. The kettlebell seated press offers several benefits. By combining upper body pressing movements with the added stability challenge of sitting, this exercise helps to improve overall shoulder strength and stability. It also engages your core muscles, promoting better posture and balance. Moreover, as a unilateral exercise, it allows you to address any muscular imbalances between your left and right sides. To continue challenging your muscles and maximizing the benefits of the kettlebell seated press, gradually increase the weight of the kettlebell as your strength improves. Additionally, you can incorporate variations such as alternating arms or using different grips to target your muscles from various angles. Remember to always prioritize proper form and consult with a professional fitness trainer to ensure you're performing this exercise correctly and safely.


  • Sit on a flat bench with your feet firmly planted on the ground and a kettlebell in one hand.
  • Hold the kettlebell at your shoulder level with your arm bent.
  • Engage your core and press the kettlebell straight up overhead.
  • Fully extend your arm, keeping your palm facing forward.
  • Slowly lower the kettlebell back down to the starting position.
  • Repeat the exercise for the desired number of repetitions.
  • Switch hands and repeat the entire sequence with the other arm.

Tips & Tricks

  • Focus on form and technique to ensure you're using proper body mechanics.
  • Incorporate a full range of motion by lowering the kettlebell to shoulder level before pressing it overhead.
  • Engage your core muscles throughout the exercise to stabilize your body.
  • Start with a lighter weight kettlebell and gradually increase the load as your strength improves.
  • Maintain a steady and controlled pace throughout the movement, avoiding any jerking or swinging motions.
  • Remember to breathe rhythmically throughout the exercise, exhaling as you press the kettlebell overhead.
  • Listen to your body and rest if you experience any pain or discomfort.
  • Consider incorporating variations of the seated press, such as single-arm presses or alternating presses, to add variety and challenge to your routine.
  • Don't forget to warm up your upper body, especially your shoulders and triceps, before performing the kettlebell seated press.
  • Ensure you have a stable and proper seating position, sitting up tall with your core engaged.


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