Single Alternating Kettlebell Chest Press

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Kettlebell Exercise Information


The press is an exercise where a weight is pressed away from the body. It is not the same as a push-up, as in a push-up the body is pushed away from the ground or another object.

A press can be performed while standing or laying down. While laying down, the angle of the body can also vary, i.e. incline or decline.

The main movers for the press are the delts, pecs, and triceps. How much the pecs are involved will depend on whether it's performed from a supine position or not and the angle of the arm.

Even within the shoulder or chest press exercise, there are many different variations created by the angle at which the arm is positioned. The angle and body position has an impact on what muscles or part of the muscles do most of the work.

Chest Press

The chest press is a variation of the press in which the targeted muscles are the chest. The angle at which the press is performed from a supine position will determine the work that the chest needs to do. The pectoralis major is the muscle targeted. There is the pectoralis major and minor in the chest. however, the minor is attached to the scapula and the major is attached to the upper arm, hence, the one that moves the weight.

This variation of the kettlebell chest press is where the kettlebell is passed from one side to the other upon each repetition.


Slow tempo:

4RPM for the Chest Press which is a parent of this exercise.
Fast tempo:

32RPM for the Chest Press which is a parent of this exercise.


Alternatives for this exercise are:

  1. Arm Raise
  2. Bodyweight Chest Push-Up

Common Mistake(s):

This information flows through from Press

  1. Not straightening the arm when overhead

    The elbow is still bent and the arm is not straightened once the weight is overhead. 

This information flows through from Chest Press

  1. Not keeping the weight above the elbow

    At the start of the movement the weight is resting on the biceps or anywhere else other than right above the elbow.

Single Alternating Kettlebell Chest Press

No common mistakes are yet created or linked for the Single Alternating Kettlebell Chest Press. Why not help improve the encyclopedia?

Parent exercise: Chest Press

This is a: Loaded Exercise Variation

Is loaded with equipment: Kettlebell

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On-page quicklinks:

Exercise Photo Gallery

Chest Press

This is the photo gallery from the parent exercise Chest Press.

Side View

This is a collection of photos for the side view of this exercise.

Related Workouts or Warm-ups

Form and Technique

This section explains the form and technique for the Single Alternating Kettlebell Chest Press exercise.

As a registered member you will be able to evaluate yourself against the technique and record any issues which you can then work on.


  1. Roll and scoop one kettlebell up From a supine position, roll onto the side and scoop the kettlebell up with a good hand insertion an…
  2. Curl the other kettlebell up Insert the hand into the window and curl the kettlebell into racking position.…
  3. Move the weight into starting position for the chest press Bring the elbows out and into starting position. If the kettlebell is still resting on the biceps, b…
  4. Tense the core Tense the abdominals and obliques like you are expecting an impact in the stomach. Pull the armpits…
  5. Position the feet for stability If the focus is on moving heavy weight, then your objective is to remove instability and create stab…


  1. Keep the spine pressed into the ground Push the lumbar spine into the ground; Push the thoracic spine and shoulder blades into the ground;…


To move the weight so it’s positioned above the chest with straight arms.

Muscles Used:

  1. Agonists and synergists are combined under the umbrella of prime-movers.

    1. Deltoid Anterior Head

      Body Part(s): Upper Body / Arms / Shoulder / Anterior

      Muscle group: Deltoids

    2. Pectoralis Major

      Body Part(s): Upper Body / Chest

      Muscle group: Pectoralis

Lateral Info:

Unilateral Exercise, Unilateral Load

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