Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredKettle Bells
- MechanicsCompound
- Force TypePush (Bilateral)
- Experience LevelAdvanced
- Secondary Muscles
Abs, Shoulders, Triceps
Target Muscle Group
Chest
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.
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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.
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