Shoulders exercise · kettlebell
Kettlebell Seated Press
The kettlebell seated press is a kettlebell exercise that targets the shoulders (deltoids), with the triceps and core assisting.
- Target muscle
- Delts
- Also works
- Triceps, core
- Equipment
- Kettlebell
- Body part
- Shoulders
How to do the kettlebell seated press
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a kettlebell in each hand at shoulder height, palms facing forward.
- Press the kettlebells overhead, fully extending your arms.
- Lower the kettlebells back to shoulder height.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The triceps and core work as secondary muscles. See all shoulder exercises or every kettlebell exercise.
