Seated kettlebell press: How to Do It, Muscles Worked

Step by step

Sit tall on the floor, kettlebell racked at your shoulder.
Press it up until your arm is straight overhead.
Lower it to your shoulder, then switch sides.

What you should feel

The shoulder and triceps of the pressing arm, with your core keeping you upright; your lower back should not round or arch.

Common mistake

Slouching or leaning as you press; sit tall on your sit bones and tighten your abs.

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.
Count the reps for each side.

Works

Front shoulders Side shoulders

Helps

Triceps Abs

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 seated kettlebell press work?

Seated kettlebell press mainly works your front shoulders and side shoulders. It also helps your triceps and abs.

Can I do the seated kettlebell press at home?

Yes, if you have this at home: kettlebell.

How many sets and reps of the seated 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. Count the reps for each side.

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

Seated kettlebell press