Barbell Bench Press With Band Suspended Kettlebell
Description
The barbell bench press with band-suspended kettlebells hangs kettlebells from bands attached to each end of the bar. As you press, the suspended kettlebells swing and bounce, forcing the stabilizers to work much harder than a standard bench press. The technique builds shoulder stability and trains chaos in the lift.
Muscle Group
Equipment Required
Barbell Bench Press With Band Suspended Kettlebell Instructions
- Set up a bench press with bands looped over each end of the barbell.
- Attach a kettlebell to each band so the kettlebells hang below the bar.
- Lie on the bench with feet flat and shoulder blades pulled back.
- Grip the bar slightly wider than shoulder-width.
- Unrack the bar carefully. The kettlebells will swing as you move.
- Lower the bar to your chest while controlling the swinging kettlebells.
- Press the bar back up to lockout, fighting the kettlebell swing.
- Re-rack carefully when finished.
Barbell Bench Press With Band Suspended Kettlebell Form & Visual
Barbell Bench Press With Band Suspended Kettlebell Benefits
- Trains shoulder stability under chaos
- Builds rotator cuff and stabilizer strength
- Reduces effective load through instability
- Useful for training control under fatigue
- Common method in westside-style training
- Improves bar control significantly
Barbell Bench Press With Band Suspended Kettlebell Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Rotator cuff
- Serratus anterior
Barbell Bench Press With Band Suspended Kettlebell Variations & Alternatives
- Barbell Bench Press
- Banded Bench Press
- Bench Press Against Chains
- Pin Press
