Kettlebell Seated Two Arm Military Press

Kettlebell Seated Two Arm Military Press

The Kettlebell Seated Two Arm Military Press is a compound exercise that primarily targets the shoulders, but also engages the triceps and core muscles. This exercise is performed using a kettlebell, a versatile piece of equipment that adds a dynamic element to your workout routine. The seated position allows for greater stability and isolates the shoulder muscles, making it an ideal exercise for individuals looking to strengthen and tone their upper body. The two-arm variation increases the challenge, requiring both arms to work together to lift the weight overhead. The Kettlebell Seated Two Arm Military Press not only develops shoulder strength, but also enhances shoulder stability and increases range of motion. It helps to improve posture and supports everyday movements such as lifting objects overhead. To maximize the benefits of this exercise, it is important to use proper form and technique. Whether you choose a heavier or lighter kettlebell, focus on maintaining a neutral spine and engaging the core throughout the movement. Keep your shoulders packed down and away from your ears, and press the kettlebell directly overhead, fully extending your arms. Incorporating the Kettlebell Seated Two Arm Military Press into your workout routine can contribute to overall upper body strength, improve functional fitness, and enhance your physique. Remember to tailor the weight and sets to your individual fitness level and gradually progress over time for continued improvements.


  • Start by sitting on a flat bench with your feet firmly planted on the ground and your back straight.
  • Grip the kettlebells with both hands, palms facing inward, and lift them up to shoulder level.
  • Tighten your core and engage your upper body as you press the kettlebells overhead, fully extending your arms.
  • Pause briefly at the top of the movement, feeling the contraction in your shoulders and triceps.
  • Slowly lower the kettlebells back down to shoulder level, keeping your core engaged and your back straight.
  • Repeat the movement for the desired number of reps, focusing on maintaining proper form and control throughout.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise.
  • Engage your core and keep a neutral spinal alignment during the movement.
  • Start with a weight that challenges you but allows you to maintain proper form.
  • Control the movement, focusing on the eccentric (lowering) phase as well.
  • Exhale as you press the kettlebells overhead and inhale as you lower them.
  • Keep your shoulders relaxed and avoid shrugging them up towards your ears.
  • Gradually increase the weight once you have mastered the form and can perform the exercise with ease.
  • Ensure a full range of motion by pressing the kettlebells directly overhead until your arms are fully extended.
  • Listen to your body and rest when needed; don't push through pain or discomfort.
  • Incorporate the exercise into a well-rounded workout routine to maximize benefits.


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