Double kettlebell press: How to Do It, Muscles Worked

Step by step

Rack both kettlebells at your shoulders, elbows close.
Squeeze your glutes and abs, then press both up.
Lock out with biceps by your ears, then lower with control.

What you should feel

Your shoulders and triceps pushing, with your core and upper back keeping you steady; your wrists and lower back should not hurt.

Common mistake

Arching your lower back as the bells go up; tighten your abs and glutes and use lighter bells.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Front shoulders Side shoulders

Helps

Triceps Abs Upper back

Equipment

Kettlebell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Seated dumbbell pressFront shoulders, Side shoulders

Landmine pressFront shoulders, Chest

Dumbbell shoulder pressFront shoulders, Side shoulders

Arnold pressFront shoulders, Side shoulders

Half-kneeling one-arm pressFront shoulders, Side shoulders

Overhead pressFront shoulders, Side shoulders

Questions

What muscles does the double kettlebell press work?

Double kettlebell press mainly works your front shoulders and side shoulders. It also helps your triceps, abs, and upper back.

Can I do the double kettlebell press at home?

Yes, if you have this at home: kettlebell.

How many sets and reps of the double kettlebell press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your front shoulders

Double kettlebell press