Kettlebell One Arm Bench Press
The kettlebell one arm bench press targets the chest, shoulders, and triceps. It improves unilateral strength and stability.
- Lie on a bench with a kettlebell in one hand, arm extended above your chest.
- Lower the kettlebell to your chest while keeping your elbow at a 45-degree angle.
- Press the kettlebell back up to the starting position.
- Repeat for the desired number of repetitions before switching arms.
How to perform the Kettlebell One Arm Bench Press
- Set up. Set up in a stable, balanced starting position appropriate for the Kettlebell One Arm Bench Press using your kettlebell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your triceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your triceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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