- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredKettle Bells
- Force TypePush (Bilateral)
- Experience LevelAdvanced
- Secondary Muscles
Abs, Shoulders, Triceps
Kettlebell Push Up Overview
The kettlebell push up is a variation of the push up and an exercise used to build the muscles of the chest.
By performing a push up on kettlebells, you increase the range of motion of the movement. It is a solid progression to make once you’ve mastered the traditional push up.
Kettlebell Push Up Instructions
- Assume a quadruped position on the floor with your hands on kettlebells, toes tucked, and knees under hips.
- Extend one leg at a time and assume an extra wide stance. Keep the elbows extended and head in a neutral position looking at the floor.
- Slowly descend to the floor by retracting the shoulder blade and unlocking the elbow.
- Descend until the upper arm is parallel or your chest reaches slightly below the kettlebells.
- Push back to the starting point by extending the elbow and driving your palm into the kettlebells.
- Repeat for the desired number of repetitions on both sides.
Kettlebell Push Up Tips
- Your arms should resemble an arrow in the bottom position, not a “T”.
- Your spine should remain rigid throughout the entire exercise, think of the pushup as a moving plank.
- Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
- Keep the chin down and don’t look forward.
- Imagine you’re trying to push your thumbs together while completing the movement, this will improve activation of the pecs.
- Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
Think about trying to push yourself as far away from the floor as possible.
- Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
- Most folks cut the repetition short and don’t garner the full benefits as such.