Overview of One Arm Kettlebell Bench Press
An exercise to strengthen the chest muscles is the one arm kettlebell bench press which is a version of the one-arm dumbbell bench press.
The one arm kettlebell bench press offers the pecs and core a variety of special challenges.Because the exercise is unilateral the person must use their core to support their body while they shift the weight.
Kettlebells are different in that the weight is located below the handle you are holding.Compared to using a dumbbell where the weight is in line with the handle this forces you to defy gravity more.
Instructions for a Single Arm Kettlebell Bench Press
- Start by sitting up straight and holding the kettlebell in one hand while using your free hand to support the bell’s bottom.
- Remain seated on the bench and flex your pec and triceps to bring the kettlebell to its maximum extension.
- After the required amount of repetitions, return to the starting position and repeat.
Tips for One Arm Kettlebell Bench Press
- To raise yourself back up use your free hand to steady the kettlebell.
- If you find yourself stuck during the exercise use your free hand to spot yourself.
- Don not completely lock out your elbows instead, keep your pecs more tense.
- Tighten the handle of the kettlebell as much as you can to enhance “irradiation,”a phenomenon that enhances shoulder stability.
- Make sure to keep your abs taut and avoid letting your lower back arch too much.
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