A kettlebell resembles a canon ball with a handle. Kettlebells are commonly used for intense, full-body exercises such as the swing, snatch and clean. However, you can use kettlebells to isolate a muscle, including the chest. Since the weight of a kettlebell sits past, not in, your hand, kettlebells are more difficult to control than dumbbells. Practice using light kettlebells before advancing to heavier weights.
Kettlebell Push-Up
Place two kettlebells on the floor. Lay them on their sides so the handles rest on the ground and turn them so the bottoms of the weight face you. Kneel down and place your hands on the round part of the kettlebells. Extend your legs behind you into a push-up position. Lower your body as one unit towards the floor. Having your hands on the kettlebells instead of the floor increases your range of motion, allowing you to drop down farther.
Kettlebell Chest Press
Lie on your back on the floor with a kettlebell on each side of you. Squeeze your legs and feet together. Slide your hands under the kettlebell handles with your palms facing forward. Start with your upper arms against the floor, away from your sides. Press the kettlebells straight up above your chest. You can press the dumbbells up together, alternate arms or just do one arm at a time.
Extended Range Press
Pressing kettlebells off the floor limits your range of motion. This exercise increases that range for the kettlebell chest press. Lie on the floor with a kettlebell in your right hand, your palm facing forward. Rest your non-working arm on the floor, perpendicular to your body. The upper part of your right arm is flat against the floor with your elbow at a 90 degree angle. Bend your right leg back and pivot the knee in towards your other leg. This turns your hip and pulls your right shoulder off the ground a little, dropping your arm deeper. Press the dumbbell straight up.
Leg-Over Floor Press
This version of the kettlebell chest press activates your core as well as your chest and tricep muscles. Lie on the floor with a kettlebell in your right hand, your palm facing forward. Rest your left arm on the floor, perpendicular to your body. Extend your right leg across your left so your right hip faces the ceiling. Press the kettlebell straight up.
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