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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 form 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 pattern of the kettlebell, 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.
Home workout tip: Use an adjustable kettlebell to save space
1. Kettlebell chest flyes
Fly exercise is usually done with dumbbells. The movement 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 and on a stability ball that also works the core muscles effectively.
2. Kettlebell chest press (bench press alternative)
It is almost the same as you do with dumbbells, maybe the kettlebell handles gives a bit different feeling for the wrists. 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 positions.
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 ground.
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 plank position and balance. You should concentrate on the pecs and your shoulders, or it better to say your entire body to avoid falling. You will need to perform the movement slowly while you go down and push. One wrong move and you will fall. (similar to renegade row)
Tip: For even “worse” stability try medicine ball exercises.
There is also a single-arm version. I have tried, but I have not been able to do it yet.
Some versions tutorials (double and one hand)
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 pectorals since you have to hold it tightly.
6. Kettlebell bench press with bands
This is an exciting exercise that has many benefits. You should tighten two kettlebells on both sides of the barbell. Because the weights swing, it is tough to control the movement 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 chest 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 pectoralis from different angles.
7. Kettlebell squeeze press (flat or standing)
This exercise is similar to a narrow grip barbell press. It is a great movement 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 kettlebell workout without a bench you can do at home.
How to target your lower and upper chest with kettlebells?
To focus on the lower chest, you need to do decline chest exercises. 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, you get into a decline position. This way, you also strengthen your core muscles and glutes.
If you want to target your upper chest, you need to do incline presses when the board 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 2020-07-06 / Affiliate links / Images from Amazon Product Advertising API