Kettlebell Exercises For Pectoral Muscles

Using a kettlebell to exercise chest muscles greatly improves pectoral strength. Due to the consistent resistance of weighted kettlebells, burning of calories is facilitated during a workout session, leading to beneficial weight loss and weight maintenance. Kettlebell training targets the body's muscle system, from triceps to calves, by forcing all muscles to work as a group -- developing stability, stamina and strength. However, those who have never used kettlebells during exercises should perform easy stretches in the beginning to become accustomed to the way a kettlebell handles while in motion.

Kettlebell Pushup

Use two kettlebells of equal weight. Begin the pushup by placing the bells about 16 inches apart on the floor. Grasp the handles, keeping arms straight and using your toes for support. Contract abdomen muscles while flattening your spine; then bend your elbows and lower yourself toward the kettlebells. Proceed to move your elbows to your sides while pressing your arms into a straightened position to finish the pushup.

Kettlebell Alternating Chest Presses

This exercise isolates and strengthens pectorals. Begin by lying on your back, legs extended, with a kettlebell in each hand. Bend your arms with palms upward and bells resting comfortably on the shoulders. Now straighten and raise one arm above your chest; then lower it as you keep your elbow against your side. Perform these movements using the other arm and continue alternating this exercise with your arms until you have completed the desired amount of reps. Concentrate on using your chest muscles to push the kettlebell upward.

Turkish Get-up

As another whole-body exercise incorporating the kettlebell, the Turkish Get-up can be performed as a single-arm press that targets upper-body muscles. If you choose to omit the lower-body component of the exercise, simply do a "half get-up" and stop after the situp part. Start by lying on the floor holding a kettlebell in your left hand. Bend your left knee and leave your right leg extended against the floor. Place the kettlebell on the floor beside your left shoulder and up against your left forearm. Utilizing your chest muscles, raise your left arm and push your right palm against the floor to sit up without undue stress. After lifting glutes off the floor, shift bodyweight over to your left leg. Place your bent right knee next to your left knee and carefully stand.

Chest Circles

Lie on a padded bench while holding two kettlebells over your chest. Turn hands so your little fingers are facing each other while circling the bells down over your hips. Rotate your hands when weights are circled above your chest, making sure your thumbs are facing instead of the little fingers. Continue circling above your chest by alternating how your little fingers and thumbs are positioned. Perform eight to 10 reps before resting.