KBOMG Kettlebell Blog

With my KBOMG Programs, I prefer a less targeted use of pressing away from the body and instead incorporate "Kentucky Burpees" and pushups.

But some of you want a more concentrated kettlebell workout for chest. 

That's cool, here's something for you to experiment with. Below in the chapters, Ill tell you a little bout the kettlebell chest exercises I chose to do.

This is my recent personal heavy kettlebells chest workout.   If you like this, please give a thumbs up and share this page.

Thank you, 

Joe Daniels 

KB ONLY MUSCLE GAIN

CHAPTERS 

00:00 MAX ZPRESS   

If you've never done a Zpress, get ready to be humbled. It takes mobility and balance, and your legs cant help you AT ALL. I always try heavy double KB for this as I find it's a GREAT way to see what you can TRULY press overhead shoulder and arm-wise.

00:13 Heavy DOUBLE Z PRESS   

A weight that is still tough but able to be done for 1 to 3 reps 

00:31 Bottoms up single ZPRESS 

Bottoms up tests the grip, control and focus, but mostly it makes you slow down to stay in control. Keep an eye on the weight and your opposite hand, ready to block a falling Kettlebell.

01:05 Heavy Floor press Stabilization Ladders 

I love using ladders to train the Floor press. This was tough due to keeping on bell up and stable as the other arm works. Fatigue sets in fast. 

01:21 Stabilized Waiter Floor Press 

Good for keeping that press path solid. If you deviate, chances are it will fall. So the opposite arm stays on the handle to keep it from falling. It's 79lbs, so I like to be safe.

01:34 Pec-Focused Pullovers and Wide presses Superset

These pullovers are slow tempo, so you can feel the pec major and pec minor working. The Wide presses as a superset just hit the pecs really well, even with a lighter weight. 

02:00 Triceps-focused Dips 

This focuses on the triceps vs. the chest as the weight (you) are in front vs. being on a dip bar, rings, or machine.

02:26 Tate Presses with Kettlebells

Hands down, my favorite triceps exercise is because of how the kettlebells fit with the body and wrist. This isn't a unique grip. This is the false grip that EVERYONE should know how to use as it's the dominant position for the clean, rack, press, and snatch with a kettlebell.

This locks the weight on your wrist and dissipates pressure. it also makes it stable overhead and less likely to develop medial epicondylitis issues from excessive tension on the forearm and wrist flexors. 

The entire demonstration video is below.

I'll add this into KB Only Muscle Gain Volume 1 for those who want more chest focus in that program.

If you like this, see my 25 Kettlebell Exercises for Chest video.

Make sure you subscribe to the KBOMG youtube channel!

Joe Daniels 

www.kbmuscle.com