Strength

Alternating Kettlebell Bench Press

The Alternating Kettlebell Bench Press targets your chest, arms, and shoulders, improving upper body strength and muscular stability. This exercise involves pressing a kettlebell one arm at a time while lying on a bench.
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Alternating Kettlebell Bench Press instructions
Step-by-step instructions
1
Sit on the edge of a bench with a kettlebell in each hand, resting the weights on your thighs.
2
Lie back onto the bench, keeping the kettlebells at your shoulders with your elbows close to your torso.
3
Press one kettlebell upward towards the ceiling until your arm is fully extended, while keeping the other kettlebell at your shoulder.
4
Lower the raised kettlebell in a controlled fashion while simultaneously pressing the other kettlebell upwards.
5
Continue to alternate sides for the desired number of reps. Ensure to press and lower the kettlebells in a controlled manner to avoid injury.
Sit on the edge of a bench with a kettlebell in each hand, resting the weights on your thighs.
Lie back onto the bench, keeping the kettlebells at your shoulders with your elbows close to your torso.
Press one kettlebell upward towards the ceiling until your arm is fully extended, while keeping the other kettlebell at your shoulder.
Lower the raised kettlebell in a controlled fashion while simultaneously pressing the other kettlebell upwards.
Continue to alternate sides for the desired number of reps. Ensure to press and lower the kettlebells in a controlled manner to avoid injury.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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