Kettlebell Seated Two Arm Military Press
Also known as: seated kettlebell two arm military press
The point of Kettlebell Seated Two Arm Military Press is overhead strength that holds up; an offset kettlebell centre of mass is how it gets there.
How to do Kettlebell Seated Two Arm Military Press
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a kettlebell in each hand at shoulder level with your palms facing forward.
- Press the kettlebells overhead by extending your arms fully.
- Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level.
- Repeat for the desired number of repetitions.
Kettlebell Seated Two Arm Military Press Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep the set crisp and stop when speed drops.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. The next bell up is a big jump, so build reps first.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Own the rack position before adding size.
Common Kettlebell Seated Two Arm Military Press Mistakes
Losing the rack position as the set drags on
End the set the moment the bell drifts off the forearm.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Kettlebell Seated Two Arm Military Press
Swap Kettlebell Seated Two Arm Military Press For
Kettlebell Seated Two Arm Military Press — Frequently Asked Questions
How do you do the Kettlebell Seated Two Arm Military Press?
Sit on a bench with your back straight and feet flat on the ground. Hold a kettlebell in each hand at shoulder level with your palms facing forward. Press the kettlebells overhead by extending your arms fully. 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 Two Arm Military Press work?
The Kettlebell Seated Two Arm Military 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 Two Arm Military Press should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. The next bell up is a big jump, so build reps first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Seated Two Arm Military 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 Two Arm Military Press?
Try the Barbell Upright Row, Smith Rear Delt Row or the Dumbbell Incline Rear Lateral Raise. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Kettlebell Seated Two Arm Military Press the same as the seated kettlebell two arm military press?
Yes. The Kettlebell Seated Two Arm Military Press is also commonly called the seated kettlebell two arm military press. Different gyms and training programs label it differently, but "seated kettlebell two arm military press" refer to this same movement.
