The kettlebell chest workout regime is helpful as the exercises are dynamic and flow from one to the next provided you do the movement correctly. Only after having suitable kettlebell training, you should do the exercises that will be effective for chest muscles. Make sure you have the proper training to do the exercises.
List of kettlebell chest workouts
Different kettlebell chest workouts can be done and you have to do the right one.
- Kettlebell floor chest press
Among all kettlebell chest workout regimes, this is the most suitable exercise for the chest. In this, you have to lie down on the floor and then press the kettlebell overhead. While you are in this position, you can either keep your elbow close to the body or place your elbow in 90-degree position with your body.
When you keep the arm close to your body, it enables you to keep the kettlebell close to your shoulder. This is the best for the beginners so that it puts less strain on the shoulder when performing the exercise. For increasing chest muscle activation, push kettlebell close to the centerline.
- Half Get Up Kettlebell Chest Press
In this kettlebell chest workout, the kettlebell starts from the shoulder instead of extending your arms. It helps to develop chest muscles better in a quick time. For effective core development, this exercise is the perfect option, provided it is done correctly with the help of the trainer.
During this workout, you can take your chest muscles and shoulder in different degrees for better activation and get better stabilization. It is better for the beginner to start the exercise in a regular half get up posture for better results.
- Stability Ball Kettlebell Chest Press
The kettlebell chest workout should be done carefully to develop suitable chest muscle and one of them is the stability ball chest press. By taking your elbow deeper along with boosting chest muscle activation, you can perform the exercise on a bench that shall help you get better stability.
When you use a stability ball, it helps produce an unstable base that can condition your core muscles along with shoulder joints. While you are in the lying position, you can press the kettlebell overhead torque that will be produced in the body. In this situation, you have to use your core muscles to balance your movements.
Therefore, it is recommended to use suitable burst-proof stability ball when performing the kettlebell chest workout that can prevent the chance of any injury.
- Close Grip Kettlebell Push Up
For effective results from kettlebell chest workout, the close grip kettlebell push up is the suitable one. This should be done carefully to get suitable results. This is an excellent chest exercise that can be done without the help of any equipment. But make sure that you perform it correctly with help from the trainer.
If you are unable to do 20 to 30 push up properly, you can try to do this in the above-said kettlebell program. Once you become confident with the pushup, you can do the exercise suitably with suitable hands movement on the kettlebell.
- Push Up to Kettlebell Renegade Row
If you are looking for an effective kettlebell chest workout, this is the one in which you can push up to get better results. By combining horizontal push along with horizontal pull, you can get a better balance for muscle development.
For this, you have to know to push up technique along with solid core muscles that shall help to maintain straight posture when doing the exercise. Also, the beginners should know how to master the kettlebell exercise with push up hands.
You can try the kettlebell exercise separately and then try with the combination of push up along with rowing with one hand and then with the other. You should be careful when performing the exercise. Try to do the exercise slowly and make sure that you trap fingers against the floor and the kettlebell handle easily.
In this, you have to make your core and glutes tight when performing the exercise for better results. Also, you should not allow your hips to sag down below the centerline.
- Kettlebell Single-Arm Chest Press
In this workout, bent knees with face up and put your feet flat on the floor. Now, you have to hold a kettlebell with an underhand grip with your palm facing it. Make sure that the bell hand against the forearm. You can put the other arm relaxed on the floor.
After this, you have to press the weight towards the ceiling and try to straighten your elbow and keep your shoulder blade flat on the floor. Here, you have to pause for some seconds. Now, you have to slowly lower your elbow towards the floor when placing the weight on the floor.
- Kettlebell Bent-Over Row
You have to stand with hip-width apart by holding the kettlebell on both the arms on each side. Engage your core and hinge forwards and push butt back and then bend your knees. Along with this, you have to lower your back parallel to the floor to make the exercise an effective one for your body.
To do a row, you have to pull the weight towards your chest and keep your elbows close to your body. Make sure that your elbows go past your back when bringing the weight close to your chest.
- Kettlebell Single-Arm Bent-Over Row
In this, you have to stand to keep your feet hip-width apart and you have to hold the kettlebell in one stand. You have to get the kettlebell back close to your chest and then move it back towards the floor.
When doing this movement, make sure that your core muscles are tight enough. This shall help you get effective results from this kettlebell chest workout. If you squeeze your shoulder blades, you can easily lower the weight by extending arm when moving it towards the floor.