Kettlebell is among the most efficient fitness equipment you can use in several ways. Besides, it is an excellent complement for bodybuilding, strength training, and cardio workouts.
There are hundreds of workouts out there, but it is not easy to find kettlebell chest exercises. However, there are exceptionally powerful moves you can do to develop 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 kettlebell’s pattern, these motions are harder to perform, targeting muscle groups better.
You can integrate mentioned kettlebell exercises below into your weight or bodyweight routines.
Here are the best moves you can do for your pectoralis.
Home workout tip: Use an adjustable kettlebell to save space.
Best Kettlebell Exercises
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 called the single-arm kettlebell bench fly. This activity needs a strong upper body, considering that you must control your entire body to balance.
It also works your abs, triceps, and shoulders. It is also great 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)
This exercise is almost the same with dumbbells. Yet, the main difference is that the kettlebell handles give you a unique feeling in the wrists. Moreover, you can do this workout with a single arm or alternating chest presses to make it more effective.
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 where you alternate your arm while pushing. For instance, 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.
Here’s how you do it flat on the ground:
3. Kettlebell Push-Ups
There are several push-ups variations out there, but this one is my favorite since it challenges and works the chest muscles exceptionally.
Because of the kettlebells’ form, it would be tough to keep the plank position while balancing. Thus, you should concentrate on the pecs and your shoulders (or it is better to say your entire body) to avoid falling.
You will also need to perform the movement slowly while you go down and push. One wrong move, and you will fall.
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. Still, I’m sure it is beneficial for improving the definition of the chest. Simple but provides a powerful move in toning your chest.
5. Kettlebell Upper Chest Press
While this move (crushers) is mainly made for the shoulders, it also trains the upper part of the pectorals since you have to hold it tightly.
6. Band-Suspended Kettlebell Bench Press
This is an exciting exercise that has many proven benefits. Since the weights swing, it is tougher to control the movement and keep the bar in the right place.
Working on this exercise stabilizes and activates your muscles. Completing this kettlebell chest workout will develop your traditional chest press for sure.
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.
8. Stability Ball Kettlebell Chest Press
The Kettlebell Chest press is perfect for you if you are looking to increase your chest muscles, and take your elbow deeper. However, a more effective option that provides an even better result is the addition of a stability ball in what many people would then refer to as a Stability Kettlebell Chest Press.
Making use of a stability ball gives you a shaky and unstable base which will, in turn, condition your core muscles along with balancing your muscles and shoulder joint.
While you press the Kettlebell in an overhead position while lying down, a great deal of torque is produced around your body; that way, you would have to make use of your core muscles and counter-stabilize the movement.
We would suggest that you make use of a burst-proof stability ball when engaging in any type of Kettlebell of this sort. That way, you be able to prevent any form of unexpected injury. Also, when you are performing this exercise; ensure to keep your hips upward, and your buttocks muscles tightly squeezed.
You can also decide to make use of two Kettlebells for this exercise instead of one, but making use of two arms is fairly easier than one arm.
Here’s a YouTube video that demonstrates the Stability Ball Kettlebell Chest Press.
9. Push Up to Kettlebell Renegade Row
If you want an advanced and challenging Kettlebell chest exercise, then performing a Push Up to Kettlebell Renegade is the perfect option for you. In this exercise, you will be combining two very important movement patterns – the horizontal pull that will ultimately stabilize your muscle growth and development, and the horizontal push.
For this exercise, firstly you will need a very good plank position, a strong core muscle that will help you get a straight and tight position during the exercise, and a good push up technique to ensure you are getting it right.
You will start by getting accustomed to two different Kettlebell exercises – the Renegade Row, and the push-up with your hands on the handle of the Kettlebell. When you can perform both Kettlebell exercises, then you can now proceed to combine both the push-up, then the rowing with one arm, and then with the other arm.
However, you have to be careful and take the exercise slowly because the Kettlebell can easily tip over and this can lead to injury.
Here’s a Youtube video showing how to perform the Push Up to Kettlebell Renegade Row.
10. Kettlebell Turkish Get Up Steps
The Kettlebell Turkish Get Up Steps exercise is not for the weak, and this is without mincing words. If you are going to do this, you need determination and strength.
However, this exercise when done properly delivers great results. The Kettlebell Turkish Get Up exercise is different from the Swing In because it focuses on balancing your muscles while also giving you a strong movement foundation. It also rehabilitates your shoulders helping you develop a functional core, which is a safeguard against back pain.
Here’s a YouTube video showing how to perform the Kettlebell Turkish Get Up Steps.
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.
How do kettlebell chest exercises target your lower and upper chest?
To focus on the lower chest, you need to perform decline chest exercises (the weight bench is set to 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 to 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.
Will it help to burn chest fat?
To get rid of chest fat, you should switch to a healthy diet and do fat-burning training to lose body fat. With these exercises, you shape and strengthen your chest effectively.
Can you recommend good kettlebell brands?
Personally, I recommend these kettlebell products (see below). Not only they are top-rated from Amazon but also they provide the resistance your body needs when working out:
BCP 3-Piece Kettlebell Set
Bionic Body Soft Kettlebell
Yes4All Kettlebell Set
Have better kettlebell training!