After you chisel out some rock-hard pecks with the kettlebell push-up, check out my Kettlebell Moves page for a lot more exercises!
The one body part that is sometimes difficult to build, chisel, and sculpt with kettlebells is the chest. Most of the swinging and pressing type exercises just don’t hit it directly. Fortunately, there are a lot of kettlebell push-up variations that you can do in order to include some peckalishousness into your workout (yeah, I made that word up)!
This variation alternates placing additional stress on one peck and shoulder at a time. Also, this variation is better for beginners, as it does not require you stabilize the kettlebell from falling over with forearm strength. The kettlebell is already laid on one side.
- Lay the kettlebell on its side.
- Assume plank position over the kettlebell with one hand on the bell and the other on the ground.
- Perform a push-up with most of the bodyweight over the hand that is on the ground, vs. the one that is on the bell. You get a deeper range of motion through the arm that is connected to the ground, therefore we will focus on placing most of the resistance there.
- Alternate hands on the bell by shifting the body so that the other side is over the kettlebell. Note that you can shift the hands by either walking them over to the other side, or by a plyometric bounce to the other side.
- A wide foot stance is better for balance, as you shift from side to side, and you may find that your core works harder to maintain position as you narrow the stance.
The kettlebell push-up exercise may be performed from the knees as well, but make sure that you maintain plank throughout the exercise. If your hips sink to the ground, or your butt ends up in the air, then you’ve lost form.