Kettlebell Seated Two Arm Military Press

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet planted firmly on the floor, shoulder-width apart.
2. Clean two kettlebells to the rack position, resting them on the outside of your forearms with your elbows tucked close to your ribs.
3. Maintain a neutral spine and engage your core to stabilize your torso without the support of a backrest.
4. Ensure your wrists are straight and the kettlebell handles are seated deep in the palms of your hands.

How to do it

1. Exhale as you press both kettlebells vertically, allowing your arms to naturally rotate so your palms face forward at the top.
2. Reach full extension at the top, locking out your elbows and shrugging your shoulders slightly to fully engage the trapezius.
3. Inhale as you lower the kettlebells under control back to the rack position, pulling the weights down with your lats.
4. Maintain a controlled tempo, taking roughly two seconds to lower the weights for every one second spent pressing.

Form checklist

• Keep your ribcage tucked down; do not arch your lower back to compensate for the weight.
• Ensure your forearms remain vertical throughout the press to maximize force transfer.
• Keep your wrists neutral; do not let the weight of the kettlebells pull your wrists into extension.
• Drive your feet into the floor to create a stable base of support for your spine.

Pro tips

• Focus on 'punching' the ceiling at the top of the movement to ensure full recruitment of the serratus anterior.
• Squeeze the kettlebell handles as hard as possible to increase neural drive and shoulder stability through irradiation.
• Keep your glutes squeezed tight throughout the set to provide a secondary layer of spinal stabilization.

Make it harder

• Add a 3-second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.
• Perform the exercise with your legs extended straight out in front of you (L-sit position) to maximize core demand and prevent any leg assistance.

Frequently asked

What muscles does the kettlebell seated two arm military press work?

The kettlebell seated two arm military press primarily targets the deltoids and triceps, and also works the abs, obliques, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the kettlebell seated two arm military press?

The kettlebell seated two arm military press uses kettlebell.

Is the kettlebell seated two arm military press good for beginners?

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

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Band Seated Neutral Grip Shoulders PressIntermediate · deltoids and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps