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Kettlebell Exercises for Pectoral Muscles

by
author image Rick Rockwell
Rick Rockwell is a self-employed personal trainer and experienced freelance writer. His articles have been published throughout the Internet. He has more than eight years of experience as a certified personal trainer, group fitness instructor and lifestyle coach. His company, Rockwell Fitness, is dedicated to educating and empowering others to live healthy lifestyles.
Kettlebell Exercises for Pectoral Muscles
Use kettlebell exercises to enhance your pectorals. Photo Credit Marili Forastieri/Digital Vision/Getty Images

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 your arms straight and using your toes for support. Contract your abdomen muscles while flattening your spine. Bend your elbows, and lower yourself toward the kettlebells. Straighten your elbows 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. With your palms facing upward, bend your arms, and place the kettlebells next to your shoulders. Straighten and raise one arm above your chest; then lower your arm as you keep your elbow against your side. Switch arms, and continue alternating until you have completed the desired amount of reps. Concentrate on using your chest muscles each time you push the kettlebell upward.

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Turkish Get-up

The Turkish Get-up is a full-body exercise, but it can be performed as a single-arm press that targets upper-body muscles. Start by lying on the floor holding a kettlebell in your left hand. Bend your left knee, and leave your right leg extended on 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 your glutes off the floor, shift your weight 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 your hands so your little fingers are facing each other while circling the bells down over your hips. Rotate your hands when the weights are circled above your chest, making sure your thumbs are facing during this movement. Continue circling above your chest by alternating how your little fingers and thumbs are positioned. Perform eight to 10 reps before resting.

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References

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