According to the American Council on Exercise, there is a surge in kettlebell workouts because they have the ability to get you back to basic training where functional and whole body fitness is achieved! Kettlebell training has been found to be the fastest way to get a whole body workout within a short period of time. Today, it is accessible and practical for everyone. Which is why we’ve focused our upper body workout routine around kettlebells.
And what’s not to love? Working out using kettlebells has proven to improve muscular strength and endurance, improve core strength, promote fat burning, and provides an efficient workout all in the comfort of your own home.
From elite athletes looking to improve their stamina and fitness to newbies looking for a simple kettlebell workout to whip them into shape and a healthy lifestyle, kettlebell workouts are the way to go.
While kettlebells are among the best go-to upper body workout equipment, they can be tricky to master. Wrong moves could result in injury which will hamper your kettlebell chest exercises. This is why it is highly advisable to have a kettlebell upper body workout plan rich in exercises approved by trainers. In these exercises you want to focus on quality before quantity!
Give these kettlebell chest exercises a try this week. We have designed this kettlebell upper body workout routine for both men and women. Just make sure you’re using the correct size kettlebell for you!
Kettlebell Chest Press
Start by lying flat on your back on a flat bench or exercise mat. Fold your arms at 90 degrees to the ground. With both kettlebells in each arm, press both up to the top position. Ensure tension is maintained. Lower them slowly down before repeating. Perform 6 to 12 reps for 3 sets.
Kettlebell Chest Fly
While still flat on your back, hold two kettlebells in each hand and position them above the ground supported by your elbows. Your upper arms need to be flat on the ground. Proceed by lifting both kettlebells above your chest in a slow motion. Lower your arms back to the original position and repeat. Perform 8 to 12 reps for 3 sets.
Alternating Kettlebell Chest Press
Lie flat on a bench or an exercise mat. Grab two kettlebells, one for each hand and position them at chest level. Your arms should be bent 90 degrees. Lift one arm high above your chest, hold the position for a second or two and then lower it to the original position. Do the same for the other arm. Perform 8 to 12 reps for each arm.
Place two kettlebells shoulder width apart. The handles should be parallel to your body. Grasp them by the handle using both hands and place your body in a plank or push-up position. Lift your body from the ground and lower it back to the ground just like you would when performing pushups, but keep your elbows in towards your body. The point of the kettlebell pushup is to get lower than you normally can. Make sure the kettlebells are heavy enough to support your weight and help with stability. Perform 12 reps for 3 sets.
This upper body workout routine is focused very heavily on chest muscles. Balance this out by focusing on back, arms, core, and lower body exercises on different days. Or take a couple of these exercises and combine them with a full body routine. Either way, be sure to stretch out your muscles after each workout to keep them from getting too tight.
Always take a rest to rejuvenate your energy levels, but stay active by taking a walk with family members. (Or maybe you have a dog you’re obsessed with, like me.)