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Kettlebell Seated Press

A intermediate strength exercise for the shoulders, done with a kettlebell.

Kettlebell Seated Press: starting positionKettlebell Seated Press: finishing position
Main muscles
Shoulders
Also works
Triceps
Equipment
Kettlebell
Level
Intermediate
Type
Compound
Movement
Push

How to do the Kettlebell Seated Press

  1. Sit on the floor and spread your legs out comfortably.
  2. Clean one kettlebell to your shoulder.
  3. Press the kettlebell up and out until it is locked out overhead. Return to the starting position.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 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 Kettlebell Seated Press

Questions

What muscles does the Kettlebell Seated Press work?

Mainly the shoulders, with the triceps helping.

Is the Kettlebell Seated Press good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Kettlebell Seated Press?

Good alternatives that train the shoulders: Alternating Kettlebell Press, Double Kettlebell Jerk, Double Kettlebell Push Press or Kettlebell Arnold Press.

How many sets and reps of the Kettlebell Seated 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).