Kettlebell is among the most efficient fitness equipment, which can be used in several ways, for bodybuilding, strength training, and cardio as well.
There are hundreds of workouts out there, but it is not easy to find kettlebell chest exercises. However, there are several exceptionally powerful moves you can do to shape and strengthen your chest muscles.
I have collected some of the best ones here, which are almost the same as dumbbell exercises. Because of the shape of the equipment, these motions are harder to perform. And, we can focus on the muscles better.
You can integrate the mentioned kettlebell exercises into your weight or bodyweight routine. Here are the best moves you can do for your pectoralis.
1. Kettlebell chest flyes
Fly exercise is usually done with dumbbells. The motion is almost the same, and you can do it on a flat, incline, or decline bench.
Nevertheless, there is an excellent version of this pec exercise, the single arm kettlebell bench fly. This activity needs a powerful upper body considering that you must control your entire body to keep the balance. It also works your abs, triceps, and shoulders. It is also an excellent one for stretching, and I love doing it. An extreme version is when you do it on the Swiss ball.
Here is how to do it with one arm.
2. Kettlebell chest press (bench press alternative)
It is almost the same as you do with dumbbells. Although, you can do it a single arm or alternating chest presses that make this move even more efficient.
If you are a beginner, do it on the floor first or on a horizontal bench, then try it on decline or incline bench.
Another alternative is one when you alternate your arm while you push. Or you can put a bosu or fitness ball under your upper back.
The one arm and alternating versions are advanced movements that strengthen your entire upper body efficiently. I particularly like the alternating kettlebell floor presses because it needs control. Hence, it strengthens other secondary muscles.
How to do it on the floor.
3. Kettlebell pushups
There are several push-ups variations out there, but this is my favorite one since it is challenging and works the chest muscles exceptionally.
Because of the form of the kettlebells, it is tough to keep the position and the balance of your body. You should concentrate on the pecs and your shoulders, or it better to say your entire upper body to avoid falling. You will need to perform the move slowly while you go down and push. One wrong move, and you will fall. (similar to renegade row)
There is also a single arm version. I have tried, but I have not been able to do it yet.
Some versions tutorial
4. Exercise for chest definition
I have just found this video from Frank Roberts. To tell the truth, I have not done this exercise before, but I’m sure it is beneficial for improving the definition of the chest. Simple, but powerful move to tone your chest.
5. Kettlebell upper chest press
While this move (crushers) is mainly done for the shoulders, it also trains the upper part of the pecs since you have to hold it tightly.
6. Kettlebell bench press with bands
This is an exciting exercise that has many benefits. You should tight two kettlebells on both sides of the barbell. Because the weights swing, it is tough to control the motion and keep the bar in the right place. This way, the stabilizer muscles will be activated. If you do this kettlebell chest workout, you will see development in your traditional bench press for sure.
That is all! I have not found any more kettlebell pectoral exercises, although I’m sure there are several other moves. Add these exercises to your workout routine to train your pecs from different angles.
7. Kettlebell squeeze press (flat or standing)
This exercise is similar to a narrow grip barbell press. It is a great move to shape the inner part of your pecs and makes them bulky. If you do the standing variation, you can target the upper chest more effectively.
An Example Kettlebell Chest Workout
A proper training works every part of your pecs. Hence, you should include various exercises in your routine, 2-3 will do. Here is an example 5 minute workout without a bench you can do at home.
How to target your lower and upper pecs?
To focus on the lower chest, you need to do decline bench presses. When the weight bench is set into a negative degree. If you have no bench, lie on the floor with bent knees and push your lower body up as high as you can. So, your body gets into a decline position. This way, you also strengthen your core and glutes.
If you want to target your upper chest, you need to do incline presses when the bench is set to a positive degree about 45-60. The higher the angle, the more load is on your shoulders and triceps instead of the chest.
Will it help to burn chest fat?
Well, to get rid of chest fat, you should switch to a healthy diet and do fat burning training that helps to lose body fat. With these exercises, you shape and strengthen your chest.
Have better kettlebell training!
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Last update on 2019-12-15 / Affiliate links / Images from Amazon Product Advertising API