Bent Press
A expert strength exercise for the abs, done with a kettlebell.
- Main muscles
- Abs
- Also works
- Glutes, Hamstrings, Lower back, Quads, Shoulders and Triceps
- Equipment
- Kettlebell
- Level
- Expert
- Type
- Compound
- Movement
- Pull
How to do the Bent Press
- Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
- Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
- Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Bent Press
Kettlebell Pass Between The LegsKettlebell · Intermediate
Kettlebell WindmillKettlebell · Intermediate
Advanced Kettlebell WindmillKettlebell · Intermediate
Barbell Ab Rollout - On KneesBarbell · Expert
Double Kettlebell WindmillKettlebell · Intermediate
Hanging PikeBodyweight · Expert
Kettlebell Figure 8Kettlebell · Intermediate
Press Sit-UpBarbell · Expert
Questions
What muscles does the Bent Press work?
Mainly the abs, with the glutes, hamstrings, lower back, quads, shoulders and triceps helping.
Is the Bent Press good for beginners?
It's rated expert. Beginners can build up to it with a simpler variation first.
What can I do instead of the Bent Press?
Good alternatives that train the abs: Kettlebell Pass Between The Legs, Kettlebell Windmill, Advanced Kettlebell Windmill or Barbell Ab Rollout - On Knees.
How many sets and reps of the Bent Press should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).