Kettlebell Incline Bench Press
An incline press with two kettlebells that builds the upper chest, front delts, and triceps along a deep, joint-friendly path.
How to do it
- Set an adjustable bench to 30–45 degrees and sit down holding a kettlebell on each thigh.
- Lie back and use your knees to kick the kettlebells up into position at your shoulders.
- Pull your shoulder blades back and down into the bench and brace your core before pressing.
- Press both kettlebells up and slightly together until your arms are straight over your upper chest.
- Lower the kettlebells slowly back to your shoulders, elbows traveling at about 45 degrees from your torso.
- Pause briefly at the bottom with your chest stretched, then press up for the next rep.
Key technique cue
Wrists stacked over the forearms, not bent back — elbows ~45°, don't flare them.
Common mistakes
- ✕ Flaring the elbows straight out to the sides, which stresses the front delts.
- ✕ Pressing with the wrists bent back instead of stacked over the forearms.
- ✕ Bouncing the bells off the shoulders instead of controlling the bottom of each rep.
- ✕ Lifting the hips off the bench for leverage, which kills the upper-chest stretch.
Benefits
- ✓ Builds upper-chest size with a longer, more natural range of motion.
- ✓ Strengthens the front delts and triceps in the pressing pattern.
- ✓ Is easier on the wrists and shoulders than a fixed-bar press.
Progression: from easier to harder
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Step 1 -
Step 2 -
Step 3 You are here - Kettlebell Incline Bench Press
- Dumbbell Neutral High Incline Bench Press
- Barbell High Incline Bench Press
About the exercise
The Kettlebell Incline Bench Press is a two-kettlebell upper-chest press on an incline bench. The offset weight of the bells sets the wrists in a neutral, slightly rotated position, which lets the shoulders move through a deeper range than a barbell allows while loading the upper chest, front delts, and triceps. It's the cleanest way to do the incline press without a barbell. It fits kettlebell push days, upper-body hypertrophy blocks, and serves as a shoulder-friendly alternative to a fixed-bar press for lifters with cranky shoulders.
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