How to Do a One-Arm Chest Press With Kettlebells

A kettlebell is a piece of exercise equipment that resembles a bowling ball with a suitcase handle attached at the top. Kettlebells are available in many sizes ranging from 8 to 105 pounds. You can do any number of weight-training exercises with kettlebells such as one-arm chest presses, an exercise that strengthens the chest without stressing your rotator cuff the way traditional bench presses might.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Kettlebell
• Exercise mat or towel

1. Lay flat on your back while holding one kettlebell in your right hand.
2. Keep the right elbow very close to your body. Bend the elbow so that it is at a 90 degree angle with your right forearm. Position the left arm straight out and away from you at a 45-degree angle from your body.
3. Draw in a deep breath and as you exhale, push the kettlebell straight up in front of you. Lock your elbow as you come to the top of the motion.
4. Inhale as you bring your arm back down to the bent elbow position from Step 2.
5. Repeat Steps 3 and 4 for as many repetitions as you would like before moving on to the left arm and performing Steps 2 through 5 on that side.

Tips & Warnings

• Kettlebells have been popular in Russia for more than 100 years.
• A one-arm chest press with kettlebells will strengthen ligaments and tendons in addition to chest muscles.
• Be tense throughout the exercise but do not hold your breath.
• Consult a doctor before beginning any exercise program.