Exercise guide · Intermediate · Compound
Kettlebell Two Arm Military Press: How to Do It & Muscles Worked
The kettlebell two arm military press is a shoulder exercise that involves pressing two kettlebells overhead from shoulder level, targeting the deltoids and engaging the triceps and upper back.
- Primary muscles
- Shoulders
- Equipment
- Kettlebell
- Level · type
- Intermediate · Compound
How to do the kettlebell two arm military press
- Step 1: Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder level with your palms facing forward.
- Step 2: Engage your core and press the kettlebells overhead, fully extending your arms.
- Step 3: Pause for a moment at the top, then slowly lower the kettlebells back to the starting position.
- Step 4: Repeat for the desired number of repetitions.
Sets, reps and programming
| 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 Two Arm Military Press alternatives
More exercises that train the shoulders as their main target:
-
Advanced Style Battling Ropes
Shoulders · Rope · Intermediate cardio -
Band Twisting Overhead Press
Shoulders · Band · Intermediate compound -
Barbell Rear Delt Raise
Shoulders · Barbell · Intermediate compound -
Barbell Rear Delt Row
Shoulders · Barbell · Intermediate compound -
Barbell Seated Bradford Rocky Press
Shoulders · Barbell · Intermediate compound -
Barbell Seated Overhead Press
Shoulders · Barbell · Intermediate compound -
Barbell Skier
Shoulders · Barbell · Intermediate compound -
Barbell Standing Bradford Press
Shoulders · Barbell · Intermediate compound
More shoulders exercises
-
Dumbbell Lateral Raise
Shoulders · Dumbbell · Beginner compound -
Standing Dumbbell Overhead Press
Shoulders · Dumbbell · Intermediate compound -
Band Front Lateral Raise
Shoulders · Band · Beginner compound -
Band Front Lateral Raise - Complete Variation
Shoulders · Band · Beginner compound -
Band Front Raise
Shoulders · Band · Beginner compound -
Band Reverse Fly
Shoulders · Band · Beginner compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- 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.
- 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.
- 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.