Shoulders exercise · kettlebell
Kettlebell Seated Two Arm Military Press
The kettlebell seated two arm military press is a kettlebell exercise that targets the shoulders (deltoids), with the triceps and upper back assisting.
- Target muscle
- Delts
- Also works
- Triceps, upper back
- Equipment
- Kettlebell
- Body part
- Shoulders
How to do the kettlebell seated two arm military press
- Sit on a bench with your back straight and feet flat on the ground.
- Hold a kettlebell in each hand at shoulder level with your palms facing forward.
- Press the kettlebells overhead by extending your arms fully.
- Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level.
- 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 upper back work as secondary muscles. See all shoulder exercises or every kettlebell exercise.
