Kettlebell Seated Press
Description
The kettlebell seated press is an overhead press performed sitting on a bench or the floor. The seated position eliminates any leg drive or body english, isolating the shoulders for strict pressing. Sitting on the floor (Z-Press style) adds hip flexor and hamstring demand.
Equipment Required
Kettlebell Seated Press Instructions
- Sit on a bench or on the floor with legs extended (Z-Press). Clean a KB to the front rack.
- Sit tall. Brace your core.
- Press the KB overhead to lockout.
- Lower back to the rack under control.
- Complete reps, then switch sides.
- No leg drive is possible — pure shoulder pressing.
- Floor-seated version demands hip flexor and hamstring flexibility.
- Use moderate weight. Aim for 8 to 12 reps per side.
Kettlebell Seated Press Form & Visual
Kettlebell Seated Press Benefits
- Eliminates leg drive for strict pressing
- Isolates shoulder strength
- Z-Press adds hip and hamstring demand
- Reveals true pressing strength
- Simple setup
- Useful for developing pressing form
Kettlebell Seated Press Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Triceps brachii
- Core (stabilizer)
- Hip flexors (floor-seated)
Kettlebell Seated Press Variations & Alternatives
- KB Strict Press (standing)
- Band Seated Shoulder Press
- Dumbbell Seated Shoulder Press
- KB Z-Press
- Double KB Seated Press
