If you work out with kettlebells at home or the gym, you’ll certainly want to do various kettlebell pushups to build your muscle. That’s why, here, I’m going to share how to do several pushup variations with kettlebells, what muscles worked, and what are their benefits.
You can incorporate these pushups into your kettlebell home workout routine to increase your strength, balance, and endurance. So let’s explore it.
Kettlebell push-up muscles worked
The kettlebell pushup works on various muscles at the same time, such as the chest, arms, core, shoulder, and back.
- Chest: You can do regular kettlebell pushups to primarily work on your chest.
- Arms: The crush grip kettlebell push up engage more of your triceps muscle.
- Back: Kettlebell pushup row builds your chest and back together.
- Shoulder: Kettlebell T pushup can help you target your deltoids.
- Core: Nearly each kettlebell pushup variation works to engage and strengthen your core muscle.
Kettlebell Push Up – Safety and Tips
1. Select the right kettlebell
Picking the right weight is important when it comes to performing pushups safely and effectively with kettlebells.
So depending on your strength chose a slightly lighter weight.
2. Position your back properly
Keep you back as straight as possible during pushup. Because keeping your spine neutral doesn’t only protect your back from injuries but also help you perform effectively.
3. Slow and Controlled
When you do push up with kettlebells, make sure you perform each rep slowly and in a controlled fashion.
If you want to know more about why you should try kettlebells, you can check an excellent resource, published on Health Harvard.
Also check out more than 20 pushup variations in the Calisthenics exercises
Double Kettlebell Pushup (Pushups with Two Kettlebells)
- Standard Kettle Push up
- Kettlebell pushup row
- T pushup with kettlebell
- Narrow Grip Kettlebell Pushup
1. Standard Pushups on Kettlebell
Level: Beginner to Intermediate
- Place a kettlebell on the floor (slightly wider than shoulder width apart).
- Get into an “up” position of pushup with your hands firmly gripping the kettlebell handle.
- Brace your core and keep your body straight from top to bottom. That’s the start.
- Slowly bend your elbows as you lower your chest toward the floor.
- Once your chest nearly close to the floor, push yourself up until your arms are fully straight. That’s your one repetition.
- Do as many times as you like.
2. Kettlebell pushup row
Doing pushup to row with kettlebells works on your entire upper body from chest and arms to shoulder and back.
If you want to increase strength, balance, and build muscle, you can incorporate it into your full-body workout routine.
How to do kettlebell pushup row
- Go into an “up” position of pushup with hands your firmly gripping the kettlebell with a neutral grip and arms are straight underneath the shoulders.
- Keep your feet slightly wider than shoulder-width apart, as it will help you perform rowing effectively.
- Hold your abdominal muscle tight and maintain flat back. This is your starting position.
- Lower your chest toward the floor as low as possible, and then press back to the start.’
- Now, lift the right kettlebell off the floor and row at your side until your back muscle engaged.
- Hold kettlebell for a couple of seconds at top and then return to the start and repeat on your left side to compete one rep.
- Do as many reps and sets as you like.
3. Narrow Grip Kettlebell Pushup
Level: Beginner to Intermediate
You can do a narrow grip pushup on a kettlebell to build your chest and arms together.
If you’re a beginner, you can do it on your all-fours.
Steps to do kettlebell narrow pushup
- Place the kettlebell on the floor, a couple of inches shorter than shoulder-width apart.
- Hold the handle firmly with your hands and arms are straight under your chest. That’s the start.
- Lower your torso toward the ground as low as you can go and then extend your arms to return to the start.
- Repeat for the desired dumber of times.
4. T pushups with kettlebell
T pushup is one of the advanced pushup workouts you can do with kettlebells to build a stronger upper body.
To perform this move, you need good strength and balance.
The lighter the weight you use, the better you can perform.
How to do kettlebell T pushup
- Grab a pair of kettlebells with a neutral grip and get into a high plank position with your arms straight below your shoulders.
- Keep your feet two times wider than hip-width apart.
- Brace your core, hips, and glutes and keep your body straight from top to bottom. This is your starting position.
- Bend your arms and lower your body toward the floor until your chest a few inches off the floor and then extend your arms to return to the starting position.
- Now, raise your left arm along with your body to the left.
- Rotate your body to the left until your arm is straight up toward the ceiling so your body forms the letter T shape.
- Repeat on another side to complete one rep. Do as many times as possible.
- Use lightweight kettle bells and perform each rep slowly and safely.
How to do Pushup on a single kettlebell?
You can do a couple of pushups on a single kettlebell, such as
- Crush Grip Kettlebell Push up
- Single Arm/Staggered kettlebell push-up
Let’s see how to do each with step by step instructions
1. Crush Grip Kettlebell Push up
You can do a crush grip pushup with just one kettlebell. And doing this can help you build chest and arms muscles simultaneously.
How to do crush grip pushup on a kettlebell
- Sit on your knees and place a kettlebell on the floor in front of you.
- Put your hands on kettlebell firmly with a crush grip. Do not grip the handle.
- Keep your arms straight underneath your chest, lift your knees off the ground, keep your body straight from head to heels.
- Maintain tight core and flat back. That’s the start.
- Lower your upper body until your chest close to the weight.
- Pause for a moment and then extend your arms to return to the start. This is your one rep.
- Do three sets of 8 to 12 reps each with 2-3 minutes rest between sets.
2. Single Arm/Staggered kettlebell pushups
The single-arm kettlebell pushup or staggered pushup is an intermediate-level workout that you can do with just one kettlebell.
Here are the steps one-arm kettlebell push up
- Sit on your kneess, place a kettlebell on the ground in front of your right shoulder.
- Place your left hand on the floor and grab the kettlebell with your right hand.
- Keep your arms extended just below your shuolder and brace your core. That’s the start.
- Now, do as many pushups as you like.
Kettlebell Push Up Benefits
Working out with a kettlebell has myriads of benefits.
Whether you do push up or any exercise with kettlebells, you’ll see the three important benefits.
- Kettlebell push ups workout works on various muscles at once, such as chest, shoulders, arms, core and back.
- Doing push-ups with kettlebell do not only increase strength but also build muscle mass and improve stability.
- The kettlebell pushup exercises also improve grip strengh, as you hold them in different ways during the several variations.