Alternatives

  • Kneeling Strict Press
  • Arnold Press
  • Push Press

Summary

The kettlebell overhead press strengthens the shoulders, triceps, and core while also challenging stability. It’s a versatile pressing movement that can be done seated or standing, unilaterally or bilaterally.

Benefits of the Kettlebell Overhead Press

  • Builds shoulder and tricep strength
  • Improves balance and core control
  • Enhances scapular stability
  • Great for overall upper body strength
  • Can be progressed with tempo or reps

Kettlebell Overhead Press Muscles Worked

  • Primary: Deltoids (especially anterior and medial)
  • Secondary: Triceps, Core, Upper Trapezius

Instructions

  1. Stand or kneel holding a kettlebell at shoulder height
  2. Press the kettlebell overhead until your arm is fully extended
  3. Keep your palm facing forward or inward at the top
  4. Lower slowly back to shoulder level
  5. Keep your torso upright and avoid leaning back
  6. Perform all reps on one arm or alternate sides
  7. Repeat for the desired number of reps

Common Mistakes

  1. Arching the back excessively
  2. Pressing too fast and losing control
  3. Letting the elbow flare out too wide
  4. Failing to lock out overhead
  5. Not bracing the core