Kettlebell Bottom Up One Arm Bench Press
Description
The kettlebell bottom up one arm bench press is a single-arm bench press performed with the kettlebell held upside down (handle down, bell up). The bottom-up grip demands intense forearm and shoulder stability to keep the kettlebell balanced. It is one of the most demanding stability exercises for the upper body.
Muscle Group
Equipment Required
Kettlebell Bottom Up One Arm Bench Press Instructions
- Lie on a flat bench with a kettlebell beside you on the floor.
- Pick up the kettlebell with your right hand and balance it bottom-up with the bell pointing up.
- Position the kettlebell at chest level with the wrist locked.
- Brace your core hard against the asymmetric load.
- Press the kettlebell straight up while maintaining the bottom-up balance.
- Lock out at the top with the kettlebell still balanced upside down.
- Lower the kettlebell back to chest level with control.
- Maintain the bottom-up position throughout the entire set. Switch arms.
Kettlebell Bottom Up One Arm Bench Press Form & Visual
Kettlebell Bottom Up One Arm Bench Press Benefits
- Extreme stability and balance demand
- Builds chest and tricep strength
- Strong forearm and grip work
- Develops shoulder stability
- Useful for athletes who need stability
- Functional carryover to overhead positions
Kettlebell Bottom Up One Arm Bench Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Forearm flexors
- Rotator cuff
Kettlebell Bottom Up One Arm Bench Press Variations & Alternatives
- Kettlebell Bench Press
- Single Arm Press
- Bottom Up Press
- Dumbbell One Arm Press
