One-handed kettlebell bench press is a classic exercise that is used as a lead-in to a kettlebell jerk and snatch. It strengthens the shoulder girdle. Exercise is used not only in kettlebell lifting itself, but also as an auxiliary in bodybuilding and powerlifting. It helps aesthetic athletes to pump muscles from a different angle. Powerlifters – develop triceps and front delts for the bench press. Movement also trains coordination and balance. At the same time, it loads the musculoskeletal system less than vertical presses with a barbell.

Execution technique

Execution technique

Initial position

  • The weight is taken from the floor;
  • You need to stand up straight, mark the projectile steadily on the floor;
  • Grab the handle with your hand;
  • Perform a sharp extension of the legs in the knee and ankle joints;
  • Take a shell to the chest;
  • Place the elbow under the handle of the kettlebell;
  • The handle lies in the palm of your hand so as not to cause pain and discomfort.


  • Extend the elbow joint;
  • The shoulder will naturally also bend;
  • Take the projectile overhead;
  • Direct it with the bottom to the floor, and behind the back;
  • Lower on the shoulder in the reverse order.


  • Hold the hand in the same plane with the forearm, the handle of the kettlebell rests on the palm;
  • The fingers of the hand should not bear the entire weight of the projectile;
  • You should not push off with your feet and unbend your knees;
  • Presses should be in the same plane;
  • You should not actively shift your body weight from toe to heel;
  • You need to start with adequate kettlebell weights. Many have only the standard 12, 16, 24 and 36 kg at their disposal. If this weight does not suit you, pay attention to crossfit kettlebells;
  • The jerk movement of the kettlebell should not be performed with a jerk, the jerk amplitude is not practiced with a boost, this can lead to injury to the elbow joint;
  • The body is kept fixed by holding the core and back muscles;
  • At the top of the amplitude, the arm should be fully extended;
  • Leaving your elbows slightly bent or holding the handle of the kettlebell on your fingers is not safe

Execution options

  • Synchronous press with two hands – two weights are taken and the athlete presses them while standing, synchronously;
  • Press of one kettlebell while sitting – the option is chosen by those who get a strong displacement to the side during the press while standing and push with one leg. They start this option with strict technique and the least weight of kettlebells that you feel.