Everyone would like to have a bigger chest. Unfortunately many people aren’t able to see the results they want, even though they’re going to the gym on a regular basis. Because the chest is such a large muscle, you have to really hit it from different angles and in different ways to make it grow. By incorporating kettlebell chest exercises into your routine, you’re sure to make more progress than the person who keeps doing regular old bench press all the time. Here you’ll find out how to do three great efficient exercises to build strength and mass in your chest with kettlebells.
Things You'll Need
Try the alternating floor press first. Lie flat on your back, with your feet together. Try to keep you back and shoulders flat on the floor. Hold a kettlebell in each hand while keeping your elbows and triceps on the floor. The weight should rest around your shoulder/upper chest. Press up towards the ceiling with one arm until the arm almost locks out. Hold for a second while concentrating on contracting your pectoral muscle, then slowly lower the weight back down to the starting position. Repeat with the other arm. This is one rep. Perform 8 to 12 reps (this equals one set) 4 times. Give yourself a minute break in between sets.
Do the scissor floor press next. similar to the above exercise but more difficult and might require a lower weight. Lie on your back with one kettlebell in hand resting next to your chest. If the weight is in your left hand, cross your left leg over your right, spreading your feet apart. Your legs should resemble an open scissor. Press the weight up, until the arm’s almost locked, hold, then lower back to the starting position. This is one rep. Perform 8 to 12 reps for 4 sets, with a minute rest between sets. Then switch arms and repeat.
Try kettlebell flies. Lie down with your back flat against a bench. Put your feet square on the floor, shoulder-width apart for stability. With a kettlebell in each hand, spread both arms out so they’re perpendicular to your body, like you’re about to hug someone. Keep your elbows slightly bent and your hands roughly level with your chest. Bring your hands together, lifting up towards the ceiling. The motion is similar to wrapping your arms around someone to hug them. Your hands should come close together but don’t have to touch. Lower both arms back to the starting position. This equals a single rep. Repeat this exercise 8-12 times for 4 sets.
Tips & Warnings
- Always consult a physician before starting any new exercise program
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