Kettlebell workouts are more effective than regular weight-training exercises, according to a January/February article in "ACE FitnessMatters." Using a kettlebell to train the pectoral muscles of your chest will not only improve strength, but also balance. In addition, you'll burn more calories to promote weight loss if kettlebell exercises are performed with short rest periods, such as 15 seconds, between sets.
Kettlebell Push-Up
The kettlebell push-up utilizes two kettlebells of equal size on the floor to work your chest, triceps and core muscles. Holding the handles of the kettlebells instead of placing your palms on the floor is more challenging for your body to perform. To begin, place the kettlebells shoulder-width apart on the floor. Holding the handles, straighten your arms and put your toes on the floor to support your lower body. Flatten your back and squeeze your abs. Then bend your elbows and lower your body toward the kettlebells, while maintaining a flat back. Your elbows should move out to the sides. Press your arms straight again to complete a push-up.
Turkish Get-Up
The Turkish get-up is a total-body exercise that begins with a single-arm chest press. If you want to leave out the lower body, do a Turkish half get-up and stop at the midpoint of the exercise after the sit-up. To start, lie down on your back with a kettlebell in your left hand, your left knee bent and your right leg straight on the floor. Your left arm should be bent with the kettlebell resting on the ground next to your left shoulder and touching the back of your left forearm. Using the muscles of your chest and arm, press your left arm straight toward the ceiling. Then push your right palm into the floor and use it to help you sit up. Next, lift your buttocks off the floor and shift your weight onto your left leg. Bending your right knee, place it next to your left and then slowly stand up. Reverse the motion to lie all the way back onto the floor. Repeat on the right.
Kettlebell Alternating Chest Presses
A way to isolate your chest muscles using kettlebells is to lie on your back and perform alternating chest presses. Because your body is supported by the floor, there is not much for your core or other muscle groups to do. The muscles of your triceps, though, still work to assist your pecs when doing alternating chest presses. To perform the alternating chest press, lie on your back with your legs straight. Hold a kettlebell in each hand with your arms bent, your palms facing the ceiling and the bells resting on your shoulders. Then extend one arm straight into the air above your chest and lower it with your elbow remaining tight to your side. Next, raise the other arm toward the ceiling and then lower it back to the floor. Continue alternating for the desired number of reps.
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