10 Best Kettlebell Push Exercises for a Strong Body

Any movement that involves pressing the weight up, down, or away from the body is considered a push exercise. Examples include overhead presses, push-ups, and the Tate press.

The push workouts primarily target the chest, shoulder, and triceps and help build a strong and athletic upper body.

In this article, I’ll show you the 10 most effective push exercises for those who train with kettlebells (KB).

These KB exercises will help you build muscle, enhance balance and stability, develop endurance, and improve your fitness level and physical appearance over time.

10 Best Kettlebell Push Exercises to Get Strong and Sculpted

1. Overhead Press

The kettlebell overhead press strengthens anterior and lateral delts, improves wrist mobility, and builds pushing strength.

This exercise also engages the upper trapezius muscle and builds a more defined upper body.¹ Błażkiewicz M, Hadamus A. The Effect of the Weight and Type of Equipment on Shoulder and Back Muscle Activity in Surface Electromyography during the Overhead Press-Preliminary Report. Sensors (Basel). 2022 Dec 13;22(24):9762. doi: 10.3390/s22249762. PMID: 36560129; PMCID: PMC9781216.

How to do a KB Overhead Press

You can do this exercise in various ways, such as sitting on the bench, on your knees, or standing upright.

You can also use one arm at a time to focus more on the weaker side of your shoulder.

A standing overhead press involves the following steps:

1. Grab one kettlebell in each hand and stand upright with your feet hip-width apart.
2. Brace your core, keep your chest up and back straight, and hold the bells close to your shoulders.
3. Press the weight up towards the ceiling until your arms are straight.
4. Feel the contraction in your delts for two seconds, and then return to the start.

Optimal Sets and Reps

Goal	Sets	Reps	Rest
Strength	3-4	6-10	2-3 mins
Muscle-building	3-4	10-15	1-2 mins
Endurance	3-4	15-20	30-60 Sec

2. Floor Press

The Floor press involves lying on the floor and pressing the bells over your chest. It simultaneously engages the chest, shoulder, and triceps and helps build a muscular torso.

How to do a KB Floor Press

The kettlebell floor press requires a pair of kettlebells, an exercise mat, and a place to lie comfortably. Once you get the equipment and a suitable place, follow these simple steps:

1. Grab one kettlebell in each hand and lie on the mat with your face up.
2. Bend your knees until your feet are flat, and keep the bells close to your chest.
3. Brace your abs, inhale, and press the weight up until your arms are straight.
4. Feel the squeeze in your chest for two seconds, and then return to the start.

The floor press is an effective exercise, but it provides a limited range of motion and doesn’t fully activate the chest muscles.

Optimal Sets and Reps

Goal	Sets	Reps	Rest
Strength	3-4	6-10	2-3 mins
Muscle-building	3-4	10-16	1-2 mins
Endurance	3-4	16-24	30-60 Sec

3. Kettlebell Push-up

When it comes to strengthening the upper body, there’s no better exercise than push-ups.

Push-ups target the pectorals, triceps, and anterior delts together and build an aesthetic torso.² Borreani S, Calatayud J, Colado JC, et al. Shoulder muscle activation during stable and suspended push-ups at different heights in healthy subjects. Phys Ther Sport. 2015;16(3):248-254. doi:10.1016/j.ptsp.2014.12.004

Plus, doing them on kettlebells (also known as deficit push-ups) provides a deeper stretch to the chest muscles and creates more tension in the abdominal muscles.

How to do a KB Push-up

You need a pair of same-size kettlebells to perform the deficit push-up. It involves the following steps:

1. Take one KB in each hand and get into a straight-arm plank with your arms straight below your shoulders and body straight from top to bottom.
2. Reinforce your abdominal muscles and simultaneously lower your chest and hips toward the floor.
3. Pause for one second, then extend your elbows till your arms are straight.

Optimal Sets and Reps

Goal	Sets	Reps	Rest
Muscle-building	3-4	15-20	1-2 mins
Endurance	3-4	20-30	45-Sec

4. Seesaw Kettlebell Press

The seesaw kettlebell press involves pressing the kettlebell alternatively. However, unlike an alternating overhead press, both kettlebells should keep moving like a real seesaw, with one side up while the other goes down with constant movement.

This constant movement engages multiple muscles throughout the body, primarily the shoulder and back, and helps build strength, muscle, and mobility.

How to do a Seesaw Press

You can do seesaw presses sitting on your knees, on the bench, or standing upright, whichever position suits you.

The standing seesaw press activates the abdominals and lower back muscles more than the seated one, as well as improves balance.

Here are steps to perform standing seesaw presses:

1. Holding one kettlebell in each hand, stand straight with your feet shoulder-width apart.
2. Bend your elbows and keep the kettlebells in front of your chest with your palms facing each other.
3. Tighten your core and press the weight (right side) overhead until your arm is extended.
4. Lower your right arm to the start and raise your left arm simultaneously until your right arm returns to the initial position and the left one is straight overhead.
5. Continue doing it for 10-12 times on each side.

Optimal Sets and Reps

Goal	Sets	Reps	Rest
Muscle-building	3-4	10/side	1-2 mins
Endurance	3-4	15/side	30-Sec

For muscle gain, use moderate weight and perform each rep with the full range of motion, and use light kettlebells and perform with intensity to build endurance.

5. KB Offset Pushup

The offset pushup involves placing one hand on the kettlebell while the other on the floor. This uneven hand positioning engages various muscle groups, such as the shoulders, triceps, chest, and abs, and helps craft a strong and stable upper body.

How to do an Offset Pushup

Grab a kettlebell and ensure there is enough space for you to lie down. Once you’re ready, follow the step-by-step instructions:

1. Place a kettlebell on the floor and put your left hand on it, wrist above your shoulder.
2. Position the right palm on the opposite side (slightly wider than shoulder-width) and get into a high plank position with your abs tight and legs and torso in a straight line position.
3. Slowly lower towards the ground until your chest and hips are close to it.
4. Press back through your arms, chest, and shoulders to return to the start.
5. Perform the desired number of reps, then switch to the opposite side.

Optimal Sets and Reps

Goal	Sets	Reps	Rest
Muscle-building	2-3	10/arm	1-min
Endurance	2-3	15/arm	30-Sec

I recommend doing more reps on your weaker side to correct muscle imbalance and build a symmetrical upper body.

6. Crush Grip KB Push-up

The crush grip push-up exercise involves keeping your hands on a kettlebell below your chest. This close grip position simultaneously targets the chest and triceps and helps bring out the best shape.³ Cogley RM, Archambault TA, Fibeger JF, Koverman MM, Youdas JW, Hollman JH. Comparison of muscle activation using various hand positions during the push-up exercise. J Strength Cond Res. 2005;19(3):628-633. doi:10.1519/15094.1

How to do a Crush Grip Pushup

This exercise is similar to the standard push-up but with a different grip and hand position. Let’s find out how to do it step-by-step:

1. Place a kettlebell on the floor and put your hands on it.
2. Straighten your arms and get into a high plank position.
3. Keep your core right and body straight, and lower your chest until it reaches close to the chest.
4. Pause for a moment, then push back to return to the start.

Optimal Sets and Reps

Goal	Sets	Reps	Rest
Muscle-building	2-3	10-20	2-min
Endurance	2-3	20-30	45-Sec

7. Bridge Press

The bridge press or decline floor press is a compound exercise that strengthens numerous muscles from the lower to the upper body, such as the glutes, abs, lower back, chest, and triceps, and improves strength, mobility, and endurance.

How to do a Bridge Press

The bridge press involves pressing the kettlebells while staying in the glute bridge position. This position doesn’t allow you to lift heavy weights, so go with light to medium kettlebells.

Here are instructions for doing this exercise effectively:

1. Pick one kettlebell in each hand and lie on the floor.
2. Bend your knees 45 degrees and keep your feet flat.
3. Brace your core and thighs and lift your hips off the floor. That’s the bridge position.
4. Staying in that position, perform as many presses as possible.

Optimal Sets and Reps

Goal	Sets	Reps	Rest
Muscle-building	3-4	10-12	90-sec
Endurance	3-4	15-20	45-Sec

8. Kettlebell Dips

The kettlebell dip is a combination of strength and mobility exercises that looks easy but is actually difficult to perform. It targets the triceps and shoulder and strengthens the grip.

A strong grip is needed to perform various kettlebell exercises, such as windmill, swing, and deficit push-ups.

How to do a Kettlebell Dip

1. Grab one kettlebell in each hand and sit on the floor with your legs straight.
2. Keep the kettlebells beside your hips and lift your glutes off the floor until your arms are straight.
3. Tighten your abs and thighs and dip your buttock until it reaches close to the floor.
4. Press through your arms to return to the start. That’s one rep.

Optimal Sets and Reps

Goal	Sets	Reps	Rest
Muscle-building	3-4	12-15	90-sec
Endurance	3-4	15-25	45-Sec

Whether you train for endurance or musclebuilding, perform each rep with a full range of motion, contracting your triceps at the top.

9. Kettlebell Push Press

The push press is an explosive exercise that reinforces the upper and lower body and develops strength, power, and endurance.⁴ Lake JP, Mundy PD, Comfort P. Power and impulse applied during push press exercise. J Strength Cond Res. 2014;28(9):2552-2559. doi:10.1519/JSC.0000000000000438

It also torches plenty of calories in a short time and builds up stamina.

Whether you’re a bodybuilder, calisthenics athlete, or typical fitness enthusiast, adding this push exercise to your training can help you achieve better fitness over time.

How to do a KB Push Press

1. Grasp a kettlebell in your right hand with a neutral grip and stand upright with your feet shoulder-width apart.
2. Bent your arm with your elbow tucked at your side and hold the kettlebell close to your chest and shoulder.
3. Keep your left arm out and straight on the other side. That’s the start.
4. Bend your knees slightly and push the weight explosively above your head, using both your legs and arms simultaneously.
5. Lower into a quarter squat and again press the weight overhead.
6. Once you’re done, repeat on the opposite side.

Optimal Sets and Reps

Goal	Sets	Reps	Rest
Muscle-building	2-3	10/arm	90-sec
Endurance	3-4	15/arm	45-Sec

10. Tate Press

The Tate press is an elbow extension exercise that bolsters the triceps muscles and enhances grip strength.

It puts less stress on the elbow joints than the skull crusher and overhead triceps extension, making it an effective triceps exercise.

How to do a Kettlebell Tate Press

1. Grab a kettlebell in your right hand and lie on the bench with your face up.
2. Bend your elbow and hold the kettlebell close to the left shoulder with your palm and elbow pointing up toward the ceiling. That’s the start.
3. Extend your elbow using your upper arm strength until your tricep is fully activated.
4. Pause for two seconds, feel the contraction, and then return to the start.
5. Once you are finished doing the desired reps, repeat on the opposite side.

Optimal Sets and Reps

Goal	Sets	Reps	Rest
Muscle-building	3-4	8-12/arm	90-sec
Strength	3-4	6-8/arm	2-min

This isolation exercise primarily trains a little muscle, so it won’t help build endurance.

The Bottom Line

Kettlebell push workouts strengthen the chest, shoulders, and triceps muscles and help build a muscular torso.

Some exercises also work the core, bolster grip, and improve wrist mobility.

Whether you want to grow pure muscle or enhance your endurance, adding the KB push exercises to your workout can help improve your performance and shape your physique over time. You just need to perform the recommended number of sets and reps I’ve outlined under each exercise.

References

• 1
  Błażkiewicz M, Hadamus A. The Effect of the Weight and Type of Equipment on Shoulder and Back Muscle Activity in Surface Electromyography during the Overhead Press-Preliminary Report. Sensors (Basel). 2022 Dec 13;22(24):9762. doi: 10.3390/s22249762. PMID: 36560129; PMCID: PMC9781216.
• 2
  Borreani S, Calatayud J, Colado JC, et al. Shoulder muscle activation during stable and suspended push-ups at different heights in healthy subjects. Phys Ther Sport. 2015;16(3):248-254. doi:10.1016/j.ptsp.2014.12.004
• 3
  Cogley RM, Archambault TA, Fibeger JF, Koverman MM, Youdas JW, Hollman JH. Comparison of muscle activation using various hand positions during the push-up exercise. J Strength Cond Res. 2005;19(3):628-633. doi:10.1519/15094.1
• 4
  Lake JP, Mundy PD, Comfort P. Power and impulse applied during push press exercise. J Strength Cond Res. 2014;28(9):2552-2559. doi:10.1519/JSC.0000000000000438