Kettlebell Seated Press
Also known as: seated kettlebell press
What Kettlebell Seated Press really gives you is overhead strength that holds up, driven by an offset kettlebell centre of mass.
How to do Kettlebell Seated Press
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a kettlebell in each hand at shoulder height, palms facing forward.
- Press the kettlebells overhead, fully extending your arms.
- Lower the kettlebells back to shoulder height.
- Repeat for the desired number of repetitions.
Kettlebell Seated Press Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. The next bell up is a big jump, so build reps first.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Own the rack position before adding size.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep the set crisp and stop when speed drops.
Common Kettlebell Seated Press Mistakes
Letting the bell bang the forearm on the way in
Guide the handle around the hand rather than flipping it over.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Kettlebell Seated Press
Swap Kettlebell Seated Press For
Kettlebell Seated Press — Frequently Asked Questions
How do you do the Kettlebell Seated Press?
Sit on a bench with your back straight and feet flat on the ground. Hold a kettlebell in each hand at shoulder height, palms facing forward. Press the kettlebells overhead, fully extending your arms. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Seated Press work?
The Kettlebell Seated Press primarily targets the delts. It is classified as a shoulders exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Seated Press should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Own the rack position before adding size. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Seated Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Kettlebell Seated Press?
Try the Dumbbell Seated Alternate Press, Cable Front Shoulder Raise or the Barbell Standing Bradford Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Kettlebell Seated Press the same as the seated kettlebell press?
Yes. The Kettlebell Seated Press is also commonly called the seated kettlebell press. Different gyms and training programs label it differently, but "seated kettlebell press" refer to this same movement.
