Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredKettle Bells
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Traps, Triceps
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Seated Kettlebell Press Overview

The seated kettlebell shoulder press is a variation of the seated dumbbell press and an exercise used to build the muscles of the shoulders.

The kettlebells used to perform the seated kettlebell shoulder press provide a unique challenge in the form of a different implement. As opposed to when performing the shoulder press with dumbbells, the weight of the kettlebell lies below the handle, forcing you to fight gravity throughout each rep.

Seated Kettlebell Press Instructions

  1. Assume a seated position on a bench while grasping a kettlebell with a neutral grip in both hands.
  2. Curl or clean both kettlebells into a front racked position.
  3. Press the bells overhead until the shoulders reach full flexion and the elbows are locked out.
  4. Slowly lower the kettlebells back to the starting position and repeat for the assigned number of repetitions.

Seated Kettlebell Press Tips

  1. Don’t allow the head to jut forward excessively.
  2. Drive the bicep to the ear and exhale as you press.
  3. If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
  4. Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
  5. If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.