Strength

Kettlebell Half Off Bench Press

The Kettlebell Half Off Bench Press is a bench press variant that engages your chest, shoulders, and arms. It promotes balance & stability as you control the kettlebell’s path during the workout. A unique strength-building exercise.

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Kettlebell Half Off Bench Press instructions

Step-by-step instructions

1

Sit sideways on the edge of a flat bench, holding a kettlebell in one hand.

2

Lay back onto the bench so that half of your upper body is on the bench, and the other half is not.

3

Hold the kettlebell at shoulder level with your arm locked at a 90 degree angle.

4

Press the kettlebell up until your arm is fully extended, keeping it in line with your shoulder.

5

Lower the kettlebell back down in a controlled manner and repeat for the programmed number of reps.

Sit sideways on the edge of a flat bench, holding a kettlebell in one hand.

Lay back onto the bench so that half of your upper body is on the bench, and the other half is not.

Hold the kettlebell at shoulder level with your arm locked at a 90 degree angle.

Press the kettlebell up until your arm is fully extended, keeping it in line with your shoulder.

Lower the kettlebell back down in a controlled manner and repeat for the programmed number of reps.

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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