![]() When you’re set up with the handles at chest level, press both bells up. Keep your palms facing each other throughout the lift, almost like a neutral-grip dumbbell press. Make sure you’re using an offset grip for the kettlebell handle, with the pad between your thumb and index finger tucked against the curve of the handle. Set up just as you do with dumbbell bench presses. Move potentially very heavy loads without locking your shoulders into a pre-determined position.Increase attention to your triceps due to the inward-facing position of your palms.Significantly increase your range of motion, improving chest muscle recruitment and hypertrophy.Video can’t be loaded because JavaScript is disabled: The best kettlebell chest exercise | Single arm bench press () Benefits of the Kettlebell Bench Press And, since your palms are facing inward, it won’t only be your chest that’s getting a broader range of motion (building your pecs up nicely) - your triceps will also get some bonus work. You can really load up on this lift without worrying about your shoulders - with the bells resting comfortably on your forearms, you’ll be able to lower the weights to a much broader range of motion than you would with a barbell or dumbbells. ![]() Then, proceed like you would an alternating floor press with dumbbells, with one weight suspended above you while you move the other through the pressing motion. If you need to, curve your wrists forward to counterbalance the backward pull of the weight - if done properly, there should not be any pain or excess pressure in the wrist. Focus hard on keeping your wrists stable. Grip the handle of the bell off to the side, with the pad where your thumb meets your index finger hugging the curve of the handle. Set up lying on your back with your legs straight or your feet planted with bent knees.
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