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
- Stand or kneel holding a kettlebell at shoulder height
- Press the kettlebell overhead until your arm is fully extended
- Keep your palm facing forward or inward at the top
- Lower slowly back to shoulder level
- Keep your torso upright and avoid leaning back
- Perform all reps on one arm or alternate sides
- Repeat for the desired number of reps
Common Mistakes
- Arching the back excessively
- Pressing too fast and losing control
- Letting the elbow flare out too wide
- Failing to lock out overhead
- Not bracing the core