12 Best Kettlebell Chest Exercises (No Bench Needed)

Who said you can’t train your chest effectively with kettlebells? These 12 kettlebell chest exercises are guaranteed to help you develop a broad chest with pecs of steel!

Note: These chest exercises can be done with one or two kettlebells, so if you only have a single kettlebell, that's fine! And, of course, you don't need a bench.

KETTLEBELL CHEST EXERCISES:

1. Floor Press (0:11)
2. Seesaw Floor Press (0:32)
3. Decline Floor Press (0:51)
4. Floor Fly (1:16)
5. Decline Floor Fly (1:40)
6. Crush Grip Floor Press (2:02)
7. Pullover (2:19)
8. Kettlebell Push Up (2:40)
9. Offset Push Up (2:59)
10. Crush Grip Push Up (3:15)
11. Incline Press Out (3:26)
12. Upright Front Raise (3:37)

Each exercise below is designed to hit your chest differently. Together, you can hit your chest from all angles, allowing for good development of the upper and lower heads of your pectoralis major and your pectoralis minor. The exercises will also help you to develop your deltoids, triceps, and lats.

Tips:
- Focus on your pecs when performing these kettlebell chest exercises, try to minimize shoulder movement and keep your shoulder blades pulled down and back to the ground.
- Move very slowly on the eccentric phase (downward phase) and squeeze the heck out of your pecs when reaching peak contraction.
- For hypertrophy, use a kettlebell weight that challenges you in the 8-20 rep range. For strength, aim for 3-8 reps.
- Pay attention to the types of grips used on the kettlebells, as each exercise has a specific grip.

KETTLEBELL CHEST WORKOUT EXAMPLE:

Most people who train with kettlebells like to do full body workouts, or upper body and lower body focused workouts (which often still include full body exercises). So, if you do upper, lower, or full body workouts, just throw in a couple of these kettlebell chest exercises to ensure your chest is getting the attention it deserves.

If you want to do a chest only workout, here is an example of a good muscle building chest workout with kettlebells.

5 Minute Dynamic Warm Up (it’s important that you warm up before every workout).

Workout:
1. Decline Push Ups: 3 sets x 10-20 reps
2. Floor Press: 4 sets x 10 reps (each side if doing single kb floor presses)
3. (Superset) Floor Fly x Close Grip Bell Presses: 3 sets x 10 reps
4. Offset Push Up: 3 sets x 10 reps each side
5. Standing Frontal Raises: 3 sets x 10 reps each side

Approximately 60 seconds rest between sets. Less time between sets if your kettlebell weight is not that challenging for you (i.e. 30-45 seconds) or more rest time (max 90 seconds) if it is very challenging.

Finisher (as many rounds as possible in 5 minutes):
- Burprees x 5 reps
- Kettlebell Swings x 10 reps
- High Plank Jacks x 10 reps

This finisher is a great way to fully exhaust your body and maximize metabolic stress.

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