If you’re looking to build up your chest and get bigger, stronger arms, kettlebells can be one of your best resources. These cast-iron weights are excellent to use at home or at the gym, and can be utilized for plyometric, ballistic movements or for standard weight-based exercises, like curls and presses.
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Kettlebells come with a philosophy and vocabulary of their own, so do some research and figure out how you can incorporate them into your workout routine in the most effective way possible.
Here are five kettlebell exercises to build chest strength to help you get started.
1. Kettlebell Military Press
To perform this exercise, clean a kettlebell to each shoulder, one in each hand.
- Press the kettlebells up into the air, with your arms parallel to each other.
- Lean forward as you do this, so the weights are behind your head.
- Bring the weights back down to your shoulders and repeat 15 to 20 times for one set.
2. Single-Arm Kettlebell Snatch
This exercise will work your shoulders and chest, as well as your back.
- Start by holding a kettlebell between your legs with your knees bent.
- Swing the kettlebell between your legs
- Utilizing the momentum, explode the the kettlebell up to your chest, and then above your head.
- Bring it back down near the ground and repeat five to 10 times for one set.
3. Kettlebell Push-Up
- Place two kettlebells on the floor.
- Place yourself in a pushup position, on your toes with one hand on the ground and both hands holding the kettlebells, with your elbows extended. This will be your starting position.
- Begin by lowering yourself as low as you can, keeping your back straight. Then go back up for one rep. Repeat 10 to 15 times for one set.
4. Kettlebell Lunge Press
A great exercise that will work both your upper body and your legs, the kettlebell lunge press uses just one kettlebell and is a twist on the standard lunge.
- Start by cleaning a kettlebell to one shoulder and standing up straight.
- Step forward into a lunge, then lift the weight up into the air.
- Bring the kettlebell back down and return to standing position.
- Repeat 10 to 15 times, and then do the same amount on the other side.
5. Kettlebell Windmill
- Start this exercise by standing with your feet shoulder-width apart.
- Clean a kettlebell to your shoulder, and turn your feet at a 45-degree angle away from the side the weight is on.
- Lift the kettlebell straight up into the air. Bend over until your body is at a 90-degree angle with your legs, while keeping your arm up in the air.
- Practice this exercise without any weight, making sure your form is correct before you do it with a kettlebell—you could easily hurt yourself if you’re not careful.