One-arm kettlebell bench press

A compound exercise for the chest, with help from the triceps, abs. Equipment: kettlebells and flat bench.

Orbit

Drag to rotate

WorksChestTricepsAbs

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Lie on the bench, the bell resting on the back of the forearm.
Lower until the elbow is just below the bench
Press up, keeping the wrist straight

Muscles worked

One-arm kettlebell bench press: 3D figure mid-rep with the chest highlighted

Chest · main
Triceps
Abs

Equipment

Kettlebells
Flat bench

Alternatives

Exercises that train the same main muscles. See all one-arm kettlebell bench press alternatives.

Ball push-upMedicine ball
Bottom push-up holdNo equipment
Lean-forward push-upNo equipment
One-arm dumbbell bench pressDumbbells and Flat bench
Push-upNo equipment
Ring push-upGymnastic rings

More chest exercises

Barbell bench pressBarbell, Flat bench and Squat rack
Incline barbell pressBarbell, Adjustable bench and Squat rack
Dumbbell bench pressDumbbells and Flat bench
Incline dumbbell pressDumbbells and Adjustable bench
Dumbbell flyDumbbells and Flat bench
Machine chest pressChest press machine

Put the one-arm kettlebell bench press in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

✓ Free to start, no account needed
✓ Plans every set, rep and weight for you
✓ Works offline, on Android, iPhone and the web
✓ No ads, ever

Start free in your browser