Exercise guide · Intermediate · Compound

Kettlebell Seated Two Arm Military Press: How to Do It & Muscles Worked

The kettlebell seated two arm military press is a shoulder exercise performed while seated, pressing two kettlebells overhead to target the deltoids, with secondary emphasis on the triceps and upper back.

Primary muscles
Shoulders
Secondary muscles
Traps , Triceps
Equipment
Kettlebell
Level · type
Intermediate · Compound
Demonstration of the kettlebell seated two arm military press
Front view: muscles worked by the kettlebell seated two arm military press. Primary: shoulders. Secondary: traps and triceps.
Back view: muscles worked by the kettlebell seated two arm military press. Primary: shoulders. Secondary: traps and triceps.
Primary Secondary

How to do the kettlebell seated two arm military press

  1. Step 1: Sit on a bench with your back straight and feet flat on the ground.
  2. Step 2: Hold a kettlebell in each hand at shoulder level with your palms facing forward.
  3. Step 3: Press the kettlebells overhead by extending your arms fully.
  4. Step 4: Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell seated two arm military 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 Seated Two Arm Military Press alternatives

More exercises that train the shoulders as their main target:

More shoulders 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.