Kettlebell Incline Palm In Press

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Sit on the bench and clean the kettlebells to the rack position, resting the bells on the outside of your forearms.
3. Plant your feet firmly on the floor and press your shoulder blades back into the bench.
4. Hold the kettlebells with a neutral grip, palms facing each other, at shoulder height.

How to do it

1. Exhale as you press the kettlebells vertically until your arms are fully extended over your chest.
2. Keep your palms facing inward throughout the entire movement to maintain the neutral grip.
3. Inhale as you slowly lower the kettlebells back to the starting position under control.
4. Follow a 2-0-2-0 tempo: two seconds up, no pause, and two seconds down.

Form checklist

• Keep your wrists straight and strong; do not let the weight pull them into extension.
• Maintain a 45-degree elbow angle relative to your torso to protect the shoulder joints.
• Ensure the kettlebells stay resting on the back of your forearms, not just held in your palms.
• Keep your glutes and upper back in constant contact with the bench.

Pro tips

• Focus on driving your biceps toward your ears at the top of the movement to maximize upper pectoral recruitment.
• Actively grip the handles tight to increase neural drive and shoulder stability through irradiation.

Make it harder

• Add a 2-second pause at the bottom of the movement to eliminate the stretch reflex and increase time under tension.
• Perform the press unilaterally (one arm at a time) to significantly increase the demand on your core and rotational stabilizers.

Frequently asked

What muscles does the kettlebell incline palm in press work?

The kettlebell incline palm in 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 palm in press?

The kettlebell incline palm in press uses kettlebell.

Is the kettlebell incline palm in press good for beginners?

The kettlebell incline palm in 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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