How To Do Chest Workout Kettlebell

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How To Do Chest Workout Kettlebell

This subject has come up in casual conversation and from newcomers in my class on several occasions. People who have a background in bodybuilding or powerlifting are more likely to ask this question. These guys are used to training specific body parts and have leg, chest, back, and arm days on a regular basis. They could use the push-pull principle or a different type of split routine.

These workouts may be suitable for you depending on your objectives. Kettlebell and bodyweight training, on the other hand, are an excellent full-body workout that may be done three to four times each week. Take part in restorative training and other physical activity on your off days. Personally, I stretch a lot, and I practice Martial Arts.

One of the best things about using kettlebells and bodyweight workouts for chest development is that you're also strengthening your core, lats, and stabilizers. You're not lying on a bench or attached to a machine, attempting to isolate your muscles while ignoring your core and stabilizers. Obviously, if you're a powerlifter, you'll need the bench press, and bodybuilders will require some isolation training to attain symmetry. Although I've seen a lot of people attain fantastic physiques and incredible strength with only bodyweight and kettlebell exercises, I'm not aware of any bodybuilding champions who solely train with these methods.

My chest is screaming from yesterday's workout as I sit here writing this blog! My students went through a five-round, ten-exercise circuit with me as the instructor. We conducted 50 seconds of labor and 10 seconds of rest for each set. Push-ups, dips, and plyometric push-ups were the three chest focus workouts we used. 

I utilized the Neuro-Grip push-up tools for four of the five sets of push-ups and one set of descent scorpion push-ups. Hands off the mat, hands and feet off the mat, offset, skewed, and superman versions were among the plyometric push-up varieties (hands and feet off the mat with limbs extended). For the dips, I keep my feet forward and my chin down, which shifts the emphasis to the inner and lower pecs while relieving the shoulders and triceps of a lot of stress.

There are literally hundreds of entertaining push-up varieties to choose from—I do over 30 on a regular basis. It's important to keep in mind that you should do push-ups with your "elbow pits" facing forward. Make the negative phase more active by "pushing" yourself down while engaging your lats. It's also crucial to "tighten your butt and tighten your gut" during the activity while keeping a strong plank stance.

Equipment is used in some of my favorite push-up variations. I lay two kettlebells at a slight inward angle if I'm using two. Bottoms-up with two hands on one kettlebell or one kettlebell in each hand are two other kettlebell push-up variations. A set of parallette bars may be a lot of fun and help you get nice and deep. Both hands on, one hand on, and alternating the ball from side to side are all types of medicine ball push-ups. If you have a set of gymnastic rings, you can utilize them to make extremely difficult push-up adaptations. You can stand with your feet on the ground or raise them to various heights. The Neuro-Grip push-up handles are the last but certainly not least.

If you can't do a regular push-up, practice them with your hands on an elevated surface such as a wall, counter top, step, or bench. We can move on to other variations like knuckle, offset (one hand to the side and one close to the chest), skewed (one hand by the body and the other out in front), decline, archer, one arm (and the many variations thereof), one arm one leg, 10 and 5 second versions (10 or 5 second count up and down), extended, triangle, reverse, wide, palm heel, scapular, fingertip (5, 3, 2 or 1 finger), back of the hand, back of the hand

Do you want to take your power growth to the next level? Then plyometrics are for you. Plyometrics were created by Russian scientist Yuri Verkhoshansky to help track and field athletes improve their performance by "shocking" the muscles of the legs and core during landing and then repeatedly exploding upward.


Now it's time for the kettlebells!

We lie on our backs with one or two kettlebells in hand for the majority of the chest exercises I teach. Some of the moves we do on a regular basis include the floor (or flat) press, alternating floor press, single kettlebell floor press, bottoms-up floor press, and chest crushers.


Floor Press, Double or Single Kettlebell

Before starting the climb of the next repetition, ensure sure your elbows are on the mat when completing a floor press. Rotate the kettlebells by about a quarter turn during the push so that your thumbs point toward your head at the bottom and toward each other level with your chest at the top—just like a punch. At the bottom, keep your arms close to your body, and the handles should be only one to two inches apart at the top. The activation of your pecs will be emphasized with this approach. We usually do around 10 reps with double kettlebells at a time. We normally go heavy with the single kettlebell variant and do sets of 5 reps.


Double Kettlebell Floor (Flat) Press

Place one kettlebell in each hand while lying flat on your back. I used to grip both kettlebells and position them between my legs before rocking backward with them. That worked until I started utilizing weights of 40 kg or more. Senior RKC Robert Miller showed me a method that I still use today: roll one kettlebell into position while sliding the other into your free hand with your leg. You may get two heavy bells into each hand using this fantastic technique.

Bottoms-Up Floor Flat Press

Only use one kettlebell at a time for this exercise. Attempting this motion with two kettlebells is not encouraged nor safe. While lying on the floor, rack the kettlebell and place it in the bottoms-up position. Make sure your elbow is on the mat at the start of the exercise and that you keep pressing the kettlebell until your elbow is fully locked out. The rep range is 5 to 10 reps, with lower reps for more power and higher reps for more muscular endurance.


Alternating Floor Flat Press

As you would for a double kettlebell floor press, position both kettlebells in the same way. Maintain a small bend in your legs and drive from your heels if necessary. Shift from one side to the other while simultaneously lowering one kettlebell and pressing the other. On average, we'll do 8 to 10 reps on each side.


Chest Crushers

Standing or in a bent-over row stance, chest crushers can be done (knees bent). Maintain a neutral spine in either position. Keep your fingers apart from the kettlebell and avoid "cupping" your hands. Instead, place your hands flat against the kettlebell while fully extending your arms and "crushing" it with your chest. On the way back, press the kettlebell all the way to the top, then bring it back to your chest. This movement should take three to five seconds on the way out and the same amount of time on the way back to your chest. Depending on the weight of the kettlebell and the length of the action, perform 5 to 10 reps every set.

That concludes the discussion. These are my favorite kettlebell and bodyweight exercises for chest development. I also do some more chest exercises using sledgehammers and dynamic stress, but that's a topic for an other blog! Enjoy!


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