Kettlebell Chest Workout for Intermediate
A kettlebell chest workout for intermediate that you can do with one kettlebell. 6 exercises, about 45 minutes, targeting chest.
| Level | Intermediate |
| Equipment | Kettlebell |
| Time | About 45 minutes |
| Muscles | Chest |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Leg-Over Floor Press | 4 × 8–12 |
| 2. Extended Range One-Arm Kettlebell Floor Press | 4 × 8–12 / side |
| 3. Decline Push-Up | 4 × 8–12 |
| 4. Isometric Wipers | 4 × 8–12 |
| 5. Incline Push-Up Wide | 4 × 8–12 |
| 6. Push Up to Side Plank | 3 × 45 sec |
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.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- 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. Leg-Over Floor Press
Lie on the floor with one kettlebell in place on your chest, holding it by the handle. Extend leg on working side over leg on non-working side.Your free arm can be extended out to your side for support. Press the kettlebll into a locked out position.
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. Decline Push-Up
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position. Next, lower yourself downward until your chest almost touches the floor as you inhale.
4. Isometric Wipers
Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position. Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body.
5. Incline Push-Up Wide
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands on the bar, with your hands wider than shoulder width.
6. Push Up to Side Plank
Get into pushup position on the toes with your hands just outside of shoulder width. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
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.