Kettlebell Chest Workout for Beginners
A kettlebell chest workout for beginners that you can do with one kettlebell. 5 exercises, about 31 minutes, targeting chest.
| Level | Beginner |
| Equipment | Kettlebell |
| Time | About 31 minutes |
| Muscles | Chest |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Alternating Floor Press | 3 × 10 |
| 2. Extended Range One-Arm Kettlebell Floor Press | 3 × 10 / side |
| 3. Pushups | 3 × 10 |
| 4. Incline Push-Up | 3 × 10 |
| 5. Push-Up Wide | 3 × 10 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Use a weight you could lift for 2–3 more reps than written. Rest 60–90 seconds between sets.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Alternating Floor Press
Lie on the floor with two kettlebells next to your shoulders. Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
2. Extended Range One-Arm Kettlebell Floor Press
Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body. Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.
3. Pushups
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Next, lower yourself downward until your chest almost touches the floor as you inhale.
4. Incline Push-Up
Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
5. Push-Up Wide
With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
Weekly plans that use this workout
More workouts like this
Gear for this workout
KettlebellSwings, goblet squats and carries: a full-body workout with one tool.Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.