Kettlebell Incline Bench Press

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Sit on the bench and clean the kettlebells to your shoulders, resting the bells on the outside of your forearms.
3. Lie back against the bench, planting your feet firmly on the floor and retracting your shoulder blades into the pad.
4. Hold the kettlebells with a neutral or slightly pronated grip, ensuring your wrists are straight and strong.

How to do it

1. Exhale as you press the kettlebells upward until your arms are fully extended, following a slight arc toward the center without clanking the weights.
2. Inhale as you lower the kettlebells under control until they are just above chest level, keeping your elbows tucked at a 45-degree angle to your torso.
3. Maintain a controlled tempo, ideally 2 seconds on the descent and 1 second on the upward press.

Form checklist

• Keep your wrists neutral; do not let the weight of the kettlebell pull your wrists into extension.
• Maintain a slight arch in the lower back but keep your glutes and shoulder blades in contact with the bench.
• Ensure your feet remain flat on the ground to provide a stable base for the press.
• Avoid flaring your elbows out wide to 90 degrees to minimize stress on the rotator cuff.

Pro tips

• Squeeze the handles as hard as possible to increase 'irradiation,' which improves shoulder stability and force production.
• At the top of the movement, focus on bringing your biceps toward your midline to maximize the contraction of the clavicular (upper) pectoral fibers.

Make it harder

• Incorporate a 2-second pause at the bottom of each rep to eliminate the stretch-shortening cycle and increase time under tension.
• Perform the exercise unilaterally (one arm at a time) to significantly increase the demand on your core and shoulder stabilizers.

Frequently asked

What muscles does the kettlebell incline bench press work?

The kettlebell incline bench press primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell incline bench press?

The kettlebell incline bench press uses kettlebell.

Is the kettlebell incline bench press good for beginners?

The kettlebell incline bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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