Exercise guide · Advanced · Compound

Kettlebell Bent Press: How to Do It & Muscles Worked

The kettlebell bent press is a complex movement that targets the abs while also engaging the shoulders, triceps, and obliques. It requires strength, coordination, and mobility to perform safely and effectively.

Primary muscles
Abs
Secondary muscles
Obliques , Triceps , Shoulders
Equipment
Kettlebell
Level · type
Advanced · Compound
Demonstration of the kettlebell bent press
Front view: muscles worked by the kettlebell bent press. Primary: abs. Secondary: obliques, triceps and shoulders.
Back view: muscles worked by the kettlebell bent press. Primary: abs. Secondary: obliques, triceps and shoulders.
Primary Secondary

How to do the kettlebell bent press

  1. Step 1: Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
  2. Step 2: Bend your knees slightly and press the kettlebell overhead with your right arm, keeping your elbow locked.
  3. Step 3: Rotate your torso to the left, shifting your weight onto your left foot.
  4. Step 4: Bend your left knee and lower your torso towards the ground, keeping your right arm extended overhead.
  5. Step 5: As you lower, keep your eyes on the kettlebell and your chest lifted.
  6. Step 6: Once your left hand touches the ground, push through your left foot and straighten your left leg, driving your hips forward.
  7. Step 7: As you drive your hips forward, use your core and right arm to press the kettlebell back up to the starting position.
  8. Step 8: Repeat for the desired number of repetitions, then switch sides.

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell bent press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kettlebell Bent Press alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.