Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredKettle Bells
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Shoulders, Triceps
Target Muscle Group


Chest Muscle Anatomy Diagram

One Arm Bottoms Up Kettlebell Bench Press Overview

The one arm bottoms up kettlebell bench press is a variation of the one arm dumbbell bench press and an exercise used to strengthen the muscles of the chest.

The one arm bottoms up kettlebell bench press provides all sorts of unique challenges for the pecs and core. The unilateral nature of the exercise forces one to use their core to stabilize their body as they move the weight.

By keeping the bottoms up on the kettlebell, you also challenge the arms, pecs, and shoulders to stabilize the weight as you press it.

One Arm Bottoms Up Kettlebell Bench Press Instructions

  1. Begin in a seated, upright position with the kettlebell handle in one hand and the bottom of the bell in the other.
  2. Lay back and position the bottom of the kettlebell towards the ceiling.
  3. Press the kettlebell to full extension by contracting the tricep and pec.
  4. Lower back to the starting position and repeat for the desired number of repetitions.

One Arm Bottoms Up Kettlebell Bench Press Tips

  1. To sit back up, use your free hand to support the kettlebell as you sit back up.
  2. Use your free hand to spot yourself if you get stuck during the movement.
  3. Maintain more tension through the pecs by not locking out the elbows entirely.
  4. Keep the kettlebell handle tilted slightly in at a 45 degree angle to keep the elbows in a neutral position.
  5. Squeeze the kettlebell handle as tight as possible to improve a phenomenon known as “irradiation” which promotes greater shoulder stability.
  6. Don’t bounce the elbows off the floor at the bottom of the rep. Doing so may result in injury due to the compressive forces being generated between the weight and the floor.
  7. Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.