Kettlebell Chest Exercises

Chest is one of the most popular muscle groups to train. No matter what day of the week it is. No matter what time of day it is. You can rest assured there will always be someone using a bench press at every gym in North America.

One of the reasons I traded my gym membership for a garage gym was that I was sick of waiting in line for a bench.

Flat, incline, and decline benches are essential for several exercises, including dozens of chest movements. Another thing I changed when switching to the home gym was my use of kettlebells. Most commercial gyms I went to didn’t have any kettlebells. Now, I use kettlebells every day.

Kettlebells may not be the first type of equipment you think of when you think of chest exercises. But you can do all your favorite chest exercises with kettlebells.

Ready to put that new set of kettlebells to use? Check out our complete list of kettlebell chest exercises below.

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Why Choose Kettlebells

Choosing the right tools can be daunting if you’re new to owning your own fitness equipment. Here are a few reasons why so many people love kettlebells.

Versatility

A single kettlebell is all you need to build muscle, strength, endurance, and more. You can use kettlebells to increase your anaerobic capacity and your aerobic fitness. You can do the same movements with a dumbbell and many more.

Portability

My kettlebell goes everywhere with me. I bring it on vacations, business trips, hikes, and walks around the neighborhood. It’s so easy to carry it in a backpack or toss it in the back of a car. If you travel like I do, you will appreciate how easy it is to bring your kettlebell along for the ride.

Kettlebells Can Be Cost Effective

A kettlebell is an excellent investment if you want to own the least amount of equipment possible. When COVID-19 hit, and everyone bought all the gym equipment, I turned to my trusty kettlebells. Opportunists everywhere jacked up their prices. Despite the increase in cost, fitness equipment everywhere was sold out.

It would be another year before fitness equipment became available again. And that year, I got in the best shape of my life using a pair of kettlebells I spent $50 on.

Kettlebells can be expensive like everything else when you start buying complete sets. But the bang for your buck when comparing a single kettlebell to most equipment is unmatched.

Kettlebells Save Space

A kettlebell is a fantastic option if you don’t have a lot of space. Between running a fitness business and working two jobs, I don’t always have time for an entire garage gym session. So, I keep a 16kg kettlebell in my office. It takes up almost no space. And it’s accessible when I want to get in a few kettlebell swings before my next meeting.

Benefits of Kettlebell Training

I’m an advocate of all forms of resistance training. I will never say ONLY USE KETTLEBELLS, ONLY USE BARBELLS, NEVER DO CROSSFIT, or NEVER DO POWERLIFTING. Those clickbait-type statements are a complete waste of time. If you find a form of fitness you enjoy and stay consistent with, then do it. Here’s why kettlebells might be right for you.

Whole Body Movement: Kettlebell exercises like the swing, Turkish get up, snatch, and clean use multiple joints and muscle groups. Alternating between these exercises can give you a total body workout in minutes.

Coordination: Mastering compound movements requires a high degree of coordination and strength. Kettlebells are a great way to train complex movement patterns.

METCONS: Kettlebells are a popular choice for metabolic conditioning. That’s why kettlebell exercises are integrated into programs like CrossFit.

Fitness Goals: You can use kettlebells for many fitness goals. You can use heavy kettlebells to develop strength, power, and hypertrophy. You can use moderate to lighter kettlebells for muscular endurance.

Alternative Movements: Kettlebells can make challenging movements more manageable. If you experience wrist pain when doing front squats, for example, using kettlebells can relieve some of the strain on the wrists.

Choosing the Right Kettlebell for You

So, you’re on board. You want to give kettlebells a try. How do you choose the right kettlebell?

Fitness Level: Before you buy a complete kettlebell set, it’s good to consider your current fitness level. You may not need those 90 pound behemoths just yet. Start with one or two lighter kettlebells and one or two heavy kettlebells. Here are some general suggestions.

For women:

-Lighter Kettlebell: 8kg – 12kg

-Heavier Kettlebell: 16kg – 24kg

For men:

-Lighter Kettlebell: 12kg – 24kg

-Heavier Kettlebell: 24kg – 32kg

Consider Your Budget: Kettlebells can vary in price and quality. Check out the section below on my top five favorite kettlebell brands to make the right decision for your budget.

Kettlebell Type: There are three primary types of kettlebells. Hardstyle, competition, and adjustable. Hardstyle kettlebells are the most common. They are the style of cast iron kettlebells that originated in Russia. You can tell a hardstyle kettlebell by its cannonball shape and thicker handle. The size of the kettlebell also increases with weight.

Competition kettlebell handles are less thick. Competition bells are also made of steel, not cast iron. The body of the competition kettlebell is larger but the same size regardless of weight.

Adjustable kettlebells come in a variety of shapes, sizes, and materials. Some may mimic hardstyle kettlebells while others use the competition bell shape.

Kettlebell Chest Training

The chest muscles include the pectoralis major and pectoralis minor. There are also supporting muscle groups like the serratus anterior, anterior deltoids, and triceps brachii that play a role in most chest exercises.

Pectoralis Major: The largest muscle of the chest is the pectoralis major. This muscle facilitates arm and shoulder movement toward your body. It also allows you to move your arm in front of your body and internal arm rotation.

Pectoralis Minor: The smaller muscle of the chest is the pectoralis minor. This stabilizing muscle for the shoulder joint allows the arm to move overhead.

Serratus Anterior: The serratus anterior is located on the side of the rib cage and attaches to the chest. The serratus anterior is the muscle that allows you to raise your arm over your head and rotate it upwards. It helps to stabilize your shoulder blades during arm movements.

Anterior Deltoids: The anterior deltoids are located at the front of the shoulder. They help lift the arms in front of the body and bring the arms across the body. They also help stabilize the shoulder joint.

Triceps Brachii: This muscle is located at the back of the upper arm and extends the elbow. The triceps are essential to pushing movements that work the chest.

How to Use Kettlebells for Chest Training

One of the best approaches regarding chest training is to work the chest by region. The pecs have three distinct areas – upper, medial (mid-chest), and lower chest. Most chest exercises will hit each of these regions. By changing the exercise’s angle, you can emphasize each part of the chest.

What do you need to get started with kettlebell training?

You don’t need a whole weight room for a great chest workout. All you need is a set of kettlebells and an adjustable bench.

How to train the upper chest?

Your upper pec muscles attach to your clavicle just below your neck. The best way to train the upper chest is by setting the bench to an incline. In this position, your head is further away from the ground. By putting the bench in an incline position, you transfer the load to the upper region of your chest.

You will use the opposite position when using push-ups to train your upper chest. Elevate your feet with your head closer to the ground. This is a decline push-up.

How to train the lower chest?

Your lower pec muscles attach to your sternum. The best way to train the lower pec muscles is to set the bench to a decline position. 

How to train the mid-chest?

In both incline and decline bench positions, you will train your mid-chest. However, a flat, neutral position places the most significant emphasis on the mid-chest.

Kettlebell Chest Exercises

Below are 12 kettlebell chest exercise you can include in your routine for stronger pecs.

Kettlebell Bench Press

This exercise targets all three chest regions. Start with a weight you can manage and increase as you get stronger.

How to do the Kettlebell Bench Press:

Lie flat on a bench. Place your feet on the ground and hold a dumbbell in each hand at chest level.

Drive the kettlebells upward, allowing a slight bend in the elbows at the top of the range of motion.

Lower the kettlebells in a slow, controlled manner. Bend your elbows until your arms return to a 90-degree angle.

Kettlebell Incline Press

Use the kettlebell incline press to better engage the upper chest muscles.

How to Do Kettlebell Incline Press

Get into the start position by sitting on the edge of the bench. As you lower yourself back toward the bench, rotate the kettlebells and bring them up to chest level.

Drive the kettlebells upward, allowing a slight bend in the elbows at the top of the range of motion.

Lower the kettlebells in a slow, controlled manner back to the starting position

Kettlebell Decline Press

Use the kettlebell decline press to engage the muscles of the lower chest.

How to Do Kettlebell Decline Press

Get into the start position by sitting on the edge of the bench. As you lower yourself back toward the bench, rotate the kettlebells and bring them to chest level.

Drive the kettlebells upward, allowing a slight bend in the elbows at the top of the range of motion.

Lower the kettlebells in a slow, controlled manner back to the starting position

Alternating Kettlebell Press

The alternating kettlebell press provides added difficulty in stabilizing one kettlebell while pressing the other.

How to Do Alternating Kettlebell Press

Lie flat on a bench. Hold a kettlebell in each hand, palms facing away from you.

Press both kettlebells up, leaving a slight bend in your elbow at the top of the movement.

Keeping your left arm extended, lower your right arm back to the starting position.

Press the right kettlebell back up, then hold it in place. Slowly lower the left arm back to the starting position.

Press the left kettlebell back up, repeating the alternating sequence.

Single Kettlebell Close Grip Chest Press

The single kettlebell close grip chest press targets the sternal head of the chest and the triceps.

How to Do Kettlebell Close Grip Chest Press

Lie flat on a bench holding a single kettlebell by the bell with both hands. Rest the kettlebell on your chest.

Explode upward, contracting your chest at the top of the range of motion.

Lower the kettlebell back to the starting position.

Since this exercise uses a short range of motion, most people can use a heavier kettlebell. Keep the tension in your chest by contracting throughout the movement.

Kettlebell Floor Press

No bench? No problem! The kettlebell floor press offers an alternative to the standard bench press.

How to Do Kettlebell Floor Press

Lie with your back flat on the floor and your feet planted. Hold a kettlebell(s) with your palms facing away from you.

Press the kettlebell(s) upward, extending your elbow(s).

Reverse the movement until your elbows are flat on the ground. Your forearms should be perpendicular to the floor.

Kettlebell Flys

Some prefer the offset weight of the kettlebell when performing flys as it requires more stability than dumbbell flys.

How to Do Kettlebell Flys

Lie flat on a bench with your feet flat on the floor. Hold a kettlebell in each hand with your palms facing each other. Extend your arms so you are holding the pair of kettlebells over your chest.

Lower the kettlebell, maintaining a slight bend in your elbows.

Extend your arms to the sides and lower the weights, keeping a slight bend in your elbows. You should feel a good stretch in your chest at the bottom of the range of motion.

Reverse the movement, returning the weights to the starting position.

You can also perform flys in the incline or decline position.

Kettlebell Pullover

Pullovers are an excellent option when you only have one kettlebell to work with.

How to Do Kettlebell Pullovers

Lie flat on a bench holding a single kettlebell with both hands. Your hands should form a diamond shape.

Lower the kettlebell in a slow, controlled manner behind your head to about parallel. Maintain a slight bend in the elbows.

Bring the kettlebell back to the top of the movement.

Kettlebell Push-Up

There are several kettlebell push up variations including the single kettlebell variation below.

How to Do Kettlebell Push-Ups

Grip a kettlebell by the handle with both hands.

Lower your body towards the handle, keeping your elbows close to your body.

Push your body back up to the starting position and repeat.

You can also perform the kettlebell push-up with two kettlebells for a neutral or wide grip push-up.

Kettlebell Chest-Focused Dips

Don’t have a bench or parallel bars available for dips? Grab a kettlebell!

How to Do Kettlebell Chest-Focused Dips

Place both hands on the kettlebell handle.

Extend your legs in front of you so your heels are on the ground.

Lower your butt toward the ground, bending your elbows until they form a 90-degree angle.

Reverse the movement. Drive your body upward and outward until your elbows are fully extended.

The key to emphasizing the chest over the triceps is pushing your body outward as you return to the top of the movement.

Offset Kettlebell Push Up

This is a unique push-up variation that allows you to target each pec muscle unilaterally.

How to Do Offset Kettlebell Push-Ups

From the push-up position, place one hand on a kettlebell.

Place the other hand flat on the ground. Lower yourself toward the ground.

Reverse the movement to return to the starting position.

Switch hands on the kettlebell. Repeat the movement with the opposite hand on the bell.

Kettlebell Diamond Push Ups

If you’re new to diamond push-ups, check out our complete guide here.

How to Do Kettlebell Diamond Push-Ups

Start in a push-up position.

Bring your hands together on the bell of the kettlebell, touching the first finger and thumb of your left hand to the first finger and thumb of your right hand.

Your hands should form a diamond shape. From there, perform a regular push-up.

Lower yourself toward the ground, then push yourself up to return to the starting position.

Kettlebell Chest Training FAQ

Who should train chest with kettlebells?

What I love most about kettlebells is there is a low barrier to entry. That means they are great for beginners and advanced fitness levels. Here are some categories of fitness goals that kettlebells can support.

General Fitness: Kettlebells are a great option if your goal is general fitness. You can use kettlebells to develop strength, build muscle, and get a fantastic cardiovascular workout. A few kettlebells are all you need to improve your overall fitness.

Athletes: The distinct shape of kettlebells allows you to perform tons of unique movements. The swing, for example, develops full-body power that translates to almost any sport. Athletes will need access to a more extensive range of kettlebells than the general fitness crowd. Lighter bells for developing muscular endurance. Heavier bells for developing strength and power.

Bodybuilders: Kettlebells can be used the same way as dumbbells and barbells. Like athletes, bodybuilders will need access to a range of bells to train for hypertrophy (muscle growth). This article’s chest exercises are great options for building a muscular chest.

Home Gym Enthusiasts: If you are a home gym enthusiast, kettlebell workouts are a great option when you don’t have much equipment.

Who should not train chest with kettlebells?

Though kettlebells will be an excellent option for most people, some may need to take extra precautions.

Injuries: Those with preexisting pectoral, shoulder, or triceps injuries may need to avoid chest exercises. If you have an injury, follow the guidance of a healthcare professional.

Medical Conditions: Those with certain medical conditions, like high blood pressure or heart disease, should consult with a healthcare professional before beginning any new exercise program.

You should generally listen to your body and exercise caution when performing new exercises. Stop the exercise immediately if you experience any pain or discomfort during kettlebell chest exercises. Seek guidance from a healthcare professional if necessary.

Which brand of kettlebell should I buy?

Buying gym equipment for the first time can be daunting. There are a ton of brands out there. How do you know what the best bang for your buck is? How do you know who makes the best quality and who is overpriced? Thankfully, I’ve done a lot of the leg work for you. I spend hours testing, researching, and comparing fitness equipment, so you don’t have to.

Here are my top 5 picks for kettlebells.

1 – Kettlebell Kings: Kettlebell Kings specializes in kettlebells. They don’t do anything else except make great quality kettlebells.

Pro: Highest quality kettlebell on the market. These kettlebells will last you a lifetime if you take care of them.

Con: Most expensive. With excellent quality comes a higher cost.

2 – Rogue: Rogue does everything well, including kettlebells. When you buy Rogue, you can rest assured you are always getting a top-of-the-line product.

Pro: High-quality kettlebells that look and feel amazing.

Con: Like kettlebell Kings, Rogue doesn’t come cheap.

3 – Rep: Rep is almost always at the sweet spot between quality and affordability. Like Rogue, Rep does everything well.

Pro: Great quality and more affordable than Rogue or Kettlebell Kings.

Con: Still pricier than budget options.

4 – Giant: I am a huge fan of Giant Lifting. Their kettlebells are perfect for the budget shopper. Like Rep, Giant uses a die gravity cast method that produces a smooth handle grip and sleek matte black finish.

Pro: Great price.

Con: No frills design.

5 – Onnit: When it comes to cool designs, no one comes close to Onnit. They have unique designs for every kettlebell lover. They are among the highest quality kettlebell makers, which can make them one of the priciest.

Pro: Onnit does some of the best sales throughout the year, so if you go with Onnit, wait for a sale.

Con: It can be on the expensive end for non-traditional designs.

Sample Workouts

Need some chest workouts to get you started? We got you covered! Below are three workouts to support three fitness goals: Hypertrophy, Strength, and Muscular Endurance.

Add one to your workout routine, or try all three!

Kettlebell Chest Workout – Hypertrophy

• Alternating Kettlebell Press: 4 x 10
• Kettlebell Flys: 4 x 10
• Kettlebell Diamond Push-Ups: 3 x 8

Important Factors for Building Muscle Mass

If hypertrophy is your goal, there are a few things to remember.

1 – Volume: Volume is the total number of sets, reps, and load lifted during a workout. Hypertrophy workouts tend to use higher volume. This means more sets and reps and a moderate to heavy load (weight lifted).

2 – Progressive Overload: Progressive overload involves overloading the muscle tissue to produce specific adaptations. In the case of hypertrophy, the desired adaptation is increased muscle size. To achieve progressive overload, you need to increase volume. You can do this by increasing the number of sets, reps, or load over time.

3 – Time Under Tension: To increase hypertrophy, your muscles need to remain under tension. You can achieve this by adjusting the tempo of the lift. Hypertrophy-focused training often uses slow, controlled eccentric (lowering) movements and explosive concentric (lifting) movements.

4 – Rest Periods: Rest periods should be short to moderate in length for hypertrophy-focused workouts. This means 30 seconds to 1 minute and 30 seconds between each set.

Kettlebell Chest Workout – Strength

• Kettlebell Bench Press: 3 x 5
• Kettlebell Incline Press: 3 x 5
• Kettlebell Pull Over: 3 x 5

Important Factors for Building Strength

1 – Intensity: When it comes to strength training, we’re more concerned with intensity than volume. This means lifting the highest amount of weight possible. Because the load is high, the reps and sets will be lower than in a hypertrophy-focused workout.

2 – Progressive Overload: Progressive overload also applies to strength training. In this case, you can use progressive overload to increase the weight lifted over time.

3 – Rest Periods: Rest periods will be the longest during strength-focused workouts. Using 2 to 5-minute rest periods allows your body enough time to recover to perform the lift at or near maximum capacity for multiple sets.

Kettlebell Chest Workout – Muscular Endurance

• Offset Kettlebell Push Ups: 3 x 20
• Kettlebell Diamond Push-Ups: 3 x 20
• Kettlebell Flys: 2 x 15
• Chest Focused Dips: 2 x 15

Important Factors for Building Muscular Endurance

1 – Intensity/Volume: Muscular endurance workouts will use the lowest intensity and highest volume. The idea is to perform more reps at a submaximal load.

2 – Rest Periods: Muscular endurance-focused workouts use the shortest rest periods. Rest periods of 30 seconds to 1 minute between sets are ideal for developing muscular endurance.

Other Factors to Consider

Form: Good form is essential to any training program, regardless of fitness goal. Using proper form and technique can help reduce the risk of injury. It also helps isolate the muscle group you intend to train.

Rest Days: Following a well-balanced program incorporating appropriate rest is essential to improving your fitness. Your muscles need time to recover between training sessions to ensure you reap the rewards of your workouts.

Nutrition: Training is only a piece of the puzzle. Fueling your body with proper nutrition is equally important. Check out our high-protein recipes for more.

Kettlebell Chest Exercises Wrap Up

Kettlebells are a fantastic training tool that provides you with many options. If you enjoyed this article, you may also like these:

Full Body 18 Minute Kettlebell Workout (+2 Bonus Workouts)

The Best Kettlebell Shoulder Workout Guide for Beginners

20 Best Muscle Building Kettlebell Exercises for Arms

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