Kettlebell Seated Neutral Grip Shoulders Press

Muscles worked

Setup

1. Sit firmly on the bench with your feet planted flat on the floor at shoulder-width for stability.
2. Clean the kettlebells to the front rack position, resting the bells on the outside of your forearms with your wrists straight.
3. Position your hands in a neutral grip with palms facing each other and elbows tucked slightly forward.
4. Engage your core and maintain a tall, upright spine, avoiding contact with a backrest if using a flat bench.

How to do it

1. Exhale as you press the kettlebells directly overhead in a vertical line until your arms are fully extended.
2. Maintain the neutral grip throughout the ascent, ensuring the kettlebells don't rotate outward.
3. Inhale as you slowly lower the kettlebells back to the starting rack position under strict control.
4. Follow a controlled tempo, taking roughly two seconds to press up and two seconds to lower.

Form checklist

• Keep your wrists stacked directly over your elbows throughout the entire range of motion.
• Avoid arching your lower back; keep your ribcage tucked down toward your hips.
• Ensure your forearms remain vertical and do not flare out to the sides.
• Press the weight all the way up until your biceps are close to your ears.

Pro tips

• Squeeze the kettlebell handles as hard as possible to engage the rotator cuff and increase shoulder stability.
• Focus on 'pushing the bench away' with your glutes to create a more rigid base for the press.
• Pause for a split second at the bottom rack position to eliminate momentum before the next rep.

Make it harder

• Perform the movement as a 'Z-Press' by sitting on the floor with your legs straight out in front of you to maximize core demand.
• Implement a 3-5 second eccentric phase (lowering) to increase time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the kettlebell seated neutral grip shoulders press work?

The kettlebell seated neutral grip shoulders press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell seated neutral grip shoulders press?

The kettlebell seated neutral grip shoulders press uses kettlebell.

Is the kettlebell seated neutral grip shoulders press good for beginners?

The kettlebell seated neutral grip shoulders 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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