A set of exercises with a kettlebell for the pectoral muscles. How to pump up with kettlebells: basic exercises

21.06.202327.05.2017

The now unfairly forgotten exercises with a kettlebell on the shoulders, arms and chest allow you to diversify your workouts in the gym, thereby increasing their effectiveness. If desired, with this simple projectile, you can build a full-fledged training program.

From our article you will learn about the features of kettlebell lifting, the rules for choosing shells and the best exercises with a kettlebell for the muscles of the upper body. And also, as a small bonus, we will tell you how to increase strength in working with a kettlebell with the help of sports nutrition.

Pros and cons of kettlebell lifting

Versatility. With weights, you can do exercises on the shoulders, arms, chest, back and any other muscle groups.
Minimum inventory. This is a definite plus for home workouts. For a beginner, in order to fully train, 1 projectile will be enough to start. This saves not only the budget, but also space in the apartment, since, unlike barbells and simulators, kettlebells do not require a lot of storage space.
Simultaneous development of strength and endurance. When training in the gym, we increase either one or the other, varying the weights and the number of repetitions. Kettlebell lifting involves a long exercise with a fairly serious weight of equipment, which has a positive effect on both strength and endurance.
Health of the cardiovascular system. This advantage is also explained by the duration of strength training, during which the heart experiences positive stress.
Development of coordination.
Integration with other sports. To improve their skills, representatives of various martial arts, athletes and other athletes turn to kettlebells.

With all the advantages, kettlebell lifting has its drawbacks:

Inability to gain impressive muscle mass. A champion kettlebell lifter in terms of volume will lose to an ordinary amateur athlete from the gym. This sport is for those who are interested in the functionality of the body, and not just the appearance.
Injury hazard. Incorrect technique when exercising with a kettlebell can very easily lead to injury. However, the risk is not much higher than when using free weights in the gym.

Thus, the advantages of kettlebell lifting far outweigh its disadvantages. Kettlebell training is ideal for those who do not strive for huge muscles, but want to become strong and hardy. That being said, you will still have a more athletic look than the average untrained person. And the intensity of the exercises will help to get rid of excess weight in a short time, which makes kettlebell lifting attractive for women as well. In addition, here the ladies definitely should not be afraid to “swing”, since the possibility of gaining muscle mass is limited.

In kettlebell lifting, 3 types of shells are used:

16 kg;
24 kg;
32 kg.

But for fitness training, more diverse shells are produced in increments of 1-2 kg, so a suitable weight can be selected for any initial physical data.

For exercises on the arms and shoulders, you can get by with a 16 kg kettlebell. For stronger pectoral muscles, you will need a heavier projectile, especially if you are not a beginner and work out in the gym at the same time. Such people can be guided by the working weight in the bench press. If it is less than 100 kg, we take a weight of 16 kg. Press more than a hundred - you will need a projectile of 24 kg, and possibly 32 kg. For women's workouts, weights of 8 kg are suitable, but with very poor physical shape, you can start with 4 kg.

In addition to the well-known standard round-shaped weights used by professionals, in sports stores you can find prefabricated and bulk shells. The former consist of several separate plates, by changing the number of which you can vary the weight of the projectile. Such a kettlebell is the most economical, as it allows you to increase the load without buying additional equipment. But you should pay special attention to the quality of such a projectile so that it does not crumble over your head.

Bulk weights are hollow from the inside and filled with sand. Their weight can also be changed, but not everyone wants to constantly weigh and pour sand.

Modern shells also differ in shape. They can be square, disc-shaped, and even in the shape of a human head. It is also possible to have two handles at once. But if you need a universal projectile with which you can do all kinds of exercises, then preference should be given to the classic core with a bow. Moreover, the weight should be made of metal, and not of plastic, since in the latter case the center of gravity shifts.

Before buying, be sure to try to lift the projectile up to appreciate the convenience of the bow. When sagging down, the weight should be located on the forearm. If she stopped at the wrist, it is necessary to pick up a projectile with a large distance from the core to the bow. In non-professional equipment, the arms can also vary in thickness. If it is too thick, the projectile will not hold properly and the risk of injury will increase. For example, when performing exercises with a kettlebell on the shoulders, an incorrect grip can lead to damage to the shoulder joint.

After choosing the inventory, you can begin to study the technique. Consider the most effective exercises with a weight on the shoulders of the arms and chest.

Shoulder exercises

You can pump up your shoulders with weights using the following exercises:

We take a stable position, feet shoulder-width apart, knees slightly bent. We bend our elbows and turn forward, palms look at each other. Weights hang freely, located between the shoulder and forearm. Keep your back straight, shoulder blades flattened. On exhalation, we squeeze the projectile up until the arm is fully extended, after which we smoothly return it back and repeat the movement with the other hand. The kettlebell should move strictly above the shoulder, the body should not be deflected to the side. This is one of the best exercises for the shoulders, promoting their growth and improving strength. The main load here falls on the anterior and middle bundles of the deltas.

We get into a semi-squat, hold the weight with both hands, stretching them perpendicular to the floor. Straightening the legs, at the same time raise the projectile up to the level of the neck. The arms remain straight. This exercise involves the front deltas. Over time, it can be modified by carrying out the removal of each hand alternately, thereby increasing the load.

Kettlebell lifting behind the back. We hold the weight behind the back with both hands, palms turned away from the body. On exhalation, we raise the projectile up, as far as the flexibility of the joints allows, while inhaling, we lower it back. The palms of the back slide along the back, we do not tear them off the body. The exercise works well on the rear deltas.

To increase the shoulders in volume, all exercises must be performed 12-15 times in 3 sets. Before starting a workout, a warm-up is required for 10-15 minutes.

Hand exercises

Performing arm exercises with a kettlebell is less convenient than with dumbbells. But they can be used for home workouts, as well as in case of stopping progress in classes in the gym.

Option number 1. The exercise is performed while standing, with a slight tilt of the body forward. The back is straight, the free arm is brought back, the arm with the kettlebell is extended perpendicular to the floor. As you exhale, slowly bend your elbow, pulling the projectile to your chest. On inspiration, we lower it back, but we do not straighten the arm to the end so that the load does not leave the biceps.
Option number 2. We stand straight, legs slightly bent. We hold the kettlebell with both hands, the palms are located on the sides of the bow. On the exhale we raise the projectile to the chest, on the inhale we lower it back. Elbows remain motionless. If in this exercise the weight is held upside down, the load will be transferred to the brachialis - the muscle located under the biceps, the increase of which will make them visually larger.

Exercises are performed in 3 sets of 12 repetitions. Option number 2 can be done with a superset - first 12 repetitions with a straight kettlebell, then 12 repetitions with an inverted kettlebell. Rest between sets 1-2 minutes.

Option number 1. This is an analogue of the French bench press with a dumbbell. In a standing position, start the weight behind the head. We hold it with both hands, palms are located on the sides of the bow. Elbows are fixed, look to the sides. Taking a deep breath, slowly lower the projectile down, then lift it back and inhale only at the top point.
Option number 2. We lie down on a bench or on the floor, lift the weight above ourselves, holding it with both hands by the handle. The palms are positioned so that the thumbs point down. The projectile is smoothly lowered to the neck and lifted back. We do not straighten our elbows to the end.

The number of repetitions, as in the case of biceps, is 12 in 3 sets.

chest exercises

You can increase the volume of the pectoral muscles with the help of such exercises:

We lie down on the floor, bend our arms with weights at the elbows and spread them apart. We hold the projectile with a direct grip. On the exhale, we squeeze the weights up, but do not straighten the elbows to the end. On the inhale, we return them to their place. The weights should move over the shoulders.

We lie down on the bench, lift the weight above our head, holding it by the handle with both hands with a grip from below. As you inhale, gently lower the projectile behind your head without bending your arms. On an inhale, raise to the starting position. We do not spread the elbows so that the load does not pass to the back muscles.

In chest exercises, we select the weight in such a way as to do 10-12 repetitions in 3 sets.

Kettlebell exercises classic

In classical complexes with weights, one can distinguish such exercises that involve the muscles of the upper body:

In a standing position, we spread our legs slightly wider than shoulders, socks turned to the sides. This is the basic stance in kettlebell lifting. We take a kettlebell with one hand, then lean forward a little and bend our knees slightly. We take the free hand behind the back, and the second, swinging the weight back between the legs, push it up. The projectile moves by inertia and is fixed in a position where the arm and body form one straight line. In this position, he lingers for 1 second, after which he falls down on a straight arm. When moving down, the body again moves forward slightly. Breathing - inhale when swinging, exhale when fixing.

We take the base stand. Crouching a little, with a direct grip we lift the weight and throw it on the chest. The body is slightly tilted back. Then, standing on your toes, we begin to push the weight up. In the process of pushing, we again lower ourselves onto our heels and do a small squat. Only when the arm with the projectile is completely straight, straighten the legs. The final point of the exercise is lowering the kettlebell back onto the chest. Breathing - inhale before the push, exhale when fixing.

These exercises with a kettlebell involve not only the chest, shoulders and arms, but also the muscles of the back and legs. The movements are complex, so it is necessary to start them with minimal weights until the technique is perfected. Ideally, classes should be supervised by a qualified trainer. In his absence, ask at least one of your friends to control your movements from the side. As for the number of repetitions, the more the better. Professionals perform over 100 such movements in 10 minutes.

It is sometimes difficult for a novice athlete to even hold the kettlebell in his hands for a long time. The problem lies in weak hands and forearms. In this case, you must first prepare for exercises with a kettlebell with the help of additional arm training.

The forearms receive an indirect load during any flexion and extension of the arms - in exercises with dumbbells and kettlebells on the shoulders, biceps, triceps. But if you can’t hold the weight in your hands for a long time, it makes sense to train them separately. For this purpose, static loads are good, when you just try to hold the projectile in your hands for some time. You can use the same weight, or a pancake from the bar. After the selected weight can be held for 20 seconds, the load can be increased by another 5 kg.

In parallel, it is necessary to train the strength of the grip. The best tool for this is carpal expanders. The workout should include 6 sets of 10 reps. One repetition is a compression of the expander for 10 seconds.

As in any other form of training, success in training with kettlebells largely depends on proper nutrition. In addition to carbohydrates to replenish energy reserves, the diet should contain a sufficient amount of protein necessary for building muscle mass. The easiest way to fill its deficiency is with the help of sports supplements - protein and amino acids. Unlike conventional foods, they contain protein in its pure form and in the most easily digestible form.

If you do not have enough strength and endurance for weightlifting, you should pay attention to creatine. It is a natural substance (carboxylic acid) obtained from animal products. Creatine is already present in our muscles at a concentration of 3-4 g per 1 kg. But by taking a supplement, this concentration can be raised to 5 g per 1 kg of weight, thereby increasing endurance and explosive muscle strength.

Sports are currently receiving close attention. And not only its various types, but also classes in the gym. They do not require additional equipment, time-consuming, but bring excellent results. The main thing is not to forget about the benefits of basic exercises. If the question arises, where to start exercising, it is better to start basic exercises for the pectoral muscles.

In pursuit of beautiful abs and pumped up legs, athletes often forget about chest workouts. But they are necessary if you want to have a relief upper body and aesthetic proportions.

Before starting the exercises, it is necessary to warm up the pectoral muscles. Often this advice is neglected, believing that its implementation will not bring any benefit, but this is not the case. Lack of warm-up can lead to injuries and sprains.

Before starting a workout on the pectoral muscles, it is necessary to conduct a general and special warm-up:

The frequency of classes that include chest exercises should not exceed 2 times a week, as 2 days of rest are required between workouts. Since the triceps are also involved in these exercises, it is important to allocate a separate day for its full training.

The number of repetitions during the session depends on the desired result. If it is necessary to increase the mass of the pectoral muscles, 10-12 repetitions are performed. To increase strength and endurance - 6-8 times. The duration of the workout is determined by the number of exercises and approaches, but does not exceed 1.5 hours, including a warm-up.

Exercises for the pectoral muscles with a barbell in the gym

The main exercises for working out the muscles of the chest include various types of techniques, the most popular of which remains training with a barbell.

Correct technique:

In the initial position, it is necessary to lie on a bench, tightly fixing the lower back, arms with the projectile spread apart at a right angle, elbows directed to the floor.
On inspiration, a pushing movement is made, the bar is brought up, the forearm looks at the floor.
When exhaling, you must return to the original position.

Approaches are performed - 3, 15 repetitions with optimal weight.

Execution method:

In the initial position, you should lie on a bench with a slope, legs pressed to the floor, hands on the projectile lie shoulder-width apart.
The bar must be lowered below the chest line when inhaling, the elbows should not be taken far from the body.
As you exhale, lower your arms back to their original width.

Approaches - 3, repetitions with a working weight are 15.

Bench press lying head down on Smith. Such a projectile allows you to work out the muscles of the lower chest. For girls, this will help tighten their breasts.

How to do the exercise:

Bring a bench with a negative slope under the machine so that the bar is parallel to the line of the chest.
Lie on a bench, tightly pressing your lower back and buttocks, put your legs behind the rollers.
On inspiration, remove the barbell and lower it to the chest, elbows look at the floor.
As you exhale, take the starting position.

The number of repetitions can be increased to 20, as this technique eliminates free weight and is easier to perform.

Basic exercises with dumbbells standing, sitting, lying on the pectoral muscles

Basic exercises for the pectoral muscles with dumbbells allow you to better feel the work of each muscle individually, and are also a great addition to barbell exercises.

Correct technique:

in a prone position, the head should be on the edge of the bench, arms with a projectile above the head, slightly bent at the elbows;
when lowering the dumbbell back behind the head - inhale;
when lifting - exhale.

When lowering, do not fully straighten your arms.. The institution is performed 2-3 times for 6-8 repetitions. Simultaneous lifting of projectiles in front of you. With the correct execution technique, the upper pectoral muscle and delta work.

Execution method:

Standing, arms with a projectile along the body, feet shoulder-width apart.
When inhaling, the hands reach chest level, a short pause is made.
On exhalation, return to the starting position.

It is fundamentally important to slightly reduce the elbows at the top point. The exercise is performed for 15 repetitions, 3-5 times.

Dumbbell bench press in a sitting position. Many people think that only the shoulders work with this exercise, but this is not so. With the right technique, all deltas, pectoral muscles, as well as back muscles are involved.

Execution method:

Sitting on a bench, hands with a projectile are fixed at shoulder level, elbows are perpendicular to the floor.
On inspiration, the arms are understood above the head, the dumbbells are brought together.
On exhalation, the hands return to the starting point.

The exercise is performed 4 times, for 12 repetitions.

Exercises on the horizontal bar for the development of pectoral muscles

Basic exercises in the gym must be diluted with outdoor activities. Oddly enough, but the most effective exercise on the horizontal bar are pull-ups.

There are several methods of pull-ups:

Exercises with an expander for pectoral muscles

The expander is an excellent alternative to basic exercises for the pectoral muscles, as it creates a load equal to 30-40 kg. Performance is available both in the gym and at home.

Each method is to be performed in 3 sets, and 12 repetitions.

Exercises for the pectoral muscles with your own weight

Classes without weights are also necessary, as well as working with weights. They help increase the endurance of muscle fibers and achieve excellent strength performance.

The most common are push-ups:

A fairly effective exercise with your own weight is the bar. To perform it, you need to lie on the mat, resting on it with your toes and forearms. The body is fixed parallel to the floor. Thus, it is necessary to hold out as long as possible. The exercise engages the abdominals, biceps, triceps, pectoralis major, and even the glutes.

The program for the pectoral muscles in the gym: 2 times a week

The program is ideal for beginners, because a few classes a week are enough to start.

First day:

Second day:

Rest between sets is 3 minutes. The recommended number of runs and repetitions is taken from the calculation of the convenient weight of the projectile., that is, the one with which you can perform the specified number of repetitions.

Chest program in the gym: 3 times a week

On the first day, basic exercises for the pectoral muscles are included, on the second and third - insulating ones, using insulating shells.

On the first day included:

bench press in a prone position on a bench without a slope: 4x8;
bench press using a bench with a positive slope: 3x8;
bench press on a bench with a negative slope: 3x12;
mixing hands in the simulator: 3x12;
push-ups: 4x15.

Second day:

The third day:

dumbbell bench press in a sitting position: 3x12;
dumbbell pull behind the head lying down: 4x12;
push-ups on uneven bars - 2 sets, the number of repetitions to failure;
plank 1.5-2 minutes.

The program for the pectoral muscles in the gym: 4 times a week

This program is an alternation of days of basic and isolating exercises for the pectoral muscles.

First day:

bench press in a prone position on a bench without a slope. 3x8;
bench press on a bench with a positive slope - 3x8;
dumbbell bench press on a bench with a positive slope - 2x15;
dilution of hands with dumbbells - 3x15.

Second day:

Day three:

bench press on a bench with a negative inclination - 3 sets of 15 repetitions;
breeding dumbbells on an incline bench. 4x12;
push-ups on the uneven bars - 4 sets to complete failure.

Day four:

The program for the pectoral muscles in the gym: 5 times a week

The program is designed for experienced athletes. The duration of each workout does not exceed 30 minutes and the emphasis is on increasing muscle mass. Approaches are performed with an interval of 1-2 minutes.

The first day:

bench press on a bench without a slope. 3 times 8 repetitions;
bench press on a bench with a positive slope - 3 times, 8 repetitions;
dumbbell bench press on a bench with a negative slope - 2 times, 15 repetitions.

Second day:

bench press on a bench with a negative slope: 3x15;
breeding dumbbells on an inclined bench is performed 4x12;
reduction of hands in the simulator - 3x15.

Day three:

bench press on an inclined bench head down: 3 times 12 repetitions;
mixing hands in the simulator - 3x12;
push-ups - 4x15.

Day four:

push-ups - on the platform or regular - 4x15;
dumbbell pullover behind the head while sitting - 3x12;
plank - 1.5-2 minutes.

Day five:

A set of exercises for the pectoral muscles for girls at home

If there is no time to visit the gym, but you want to have a relief and toned chest, you can use the exercise system for the chest muscles at home.

An important condition for such training is regularity. The session should be done 3-4 times a week. Each exercise is performed for 15 reps and 4 sets.

Pro Tips: How to Improve Exercise Efficiency

Do not neglect the warm-up. When performing any load on the muscles of the chest, a light projectile is taken first, through which the muscles are prepared for harder work. Without a warm-up, performance can deteriorate significantly.
The load should be increased gradually, no need to chase a quick result. To begin with, simple exercises are performed, then you can move on to complex ones.
It is important to monitor breathing and water balance.
When training the chest muscles, basic exercises are performed first, then additional or isolating ones.
Be sure to allocate 1-2 days for rest and recovery. Without this, the growth of pectoral muscles is impossible.

Everyone can quickly pump up the pectoral muscles, it is only important to correctly approach training and not neglect the advice of athletes. Without basic exercises for the pectoral muscles, which form the basis of any training, it is impossible to achieve results.

Video: basic chest exercises for women

5 basic chest exercises:

The best chest exercises for women:

Take your strength to the next level with these kettlebell workouts.

If you're short on time (like most of us are), pick a kettlebell on your next trip to the gym. Why? Kettlebell lifting is both cardio and strength training. According to a recent study, subjects who performed four weeks of kettlebell lifting (16 kg on average) increased their rate of tissue oxygen uptake (VO2) by 6%, which is oxygen that is a reliable indicator of cardiovascular health and that the body can effectively use during high-intensity training.

In the same study, subjects who did circuit training for the same amount of time did not increase VO2. At the same time, a number of other studies confirm that kettlebell training effectively increases strength, and has more effect on muscles than jumping squats.

The beauty of kettlebell training - with the right approach - is their versatility. “Just one thing, but so many exercise options, ranging from high-intensity fat-burning kettlebell workouts to low-rep strength workouts. They are great for developing hip strength without the risk of injury, as is the case with deadlifts.”

We have prepared for you five programs that will help you understand how to properly train with kettlebells.

Supersets for fast results
Five Exercises to Gain Muscle or Lose Fat
Top 5 abs exercises
Circuit training for strength
Training of increased complexity using two kettlebells.

But before we move on to the exercises, let's decide on the choice of projectile.

professional standard“I love professional kettlebells (see picture above) because they are the same size regardless of weight,” Turner explains. "It's handy when doing difficult exercises."
Cast iron“I prefer cast iron over rubber. I think they are more durable. This allows you to perform high-quality exercises such as the kettlebell wrist pull, when you need to transfer the weight of the whole body to them.”
Ideal weight“For men, I would recommend a weight of 16-20 kilograms. They're heavy enough to load the muscles and pump up the kettlebell, yet light enough to allow for high-intensity exercises and high reps."

A set of exercises with a kettlebell for all muscle groups

The beauty of kettlebell training programs is that dynamic, natural movements help you simultaneously benefit from both fat-burning cardio training and heavy-weight muscle-building training. In order for the training to be the most effective, we have collected exercises in supersets.

How to perform

Perform one set of ten repetitions of the first exercise in the superset, and then immediately ten repetitions of the second exercise. Rest for 60 seconds and repeat. In total, you need to complete four supersets. Rest two minutes and move on to the next superset. For exercises on one side, in the first approach, perform exercises on one side, then on the other. For progression, add one rep to each set until you reach 15, then increase the weight and start again with 10 reps.

Why it works

Is it possible to pump up kettlebells according to this training program? Undoubtedly. This program includes three supersets, which are a pair of exercises performed one after the other without a break. In the first superset, the emphasis is on the chest, back and core muscles. In the second, we work out the press in a standing position, and in the third - in a horizontal position. As a result, the heart rate is accelerated, which allows you to effectively burn fat and pump up big, strong abdominal muscles.

Approximate weight

Ideally, you should use a 16kg kettlebell for the first two supersets and a 12kg kettlebell for the last.

Superset 1. Compound Advantage

Work your entire upper body with just two exercises.

1A. Bench press on the floor

Lie on the floor, hold a kettlebell in each hand at chest level. Straighten one arm and push up, lifting your shoulder off the floor and twisting your torso. Lowering one arm, straighten the other in the same way. Alternately repeat the arm press in a calm rhythm.

1b. Wrist pull kettlebell

Get into a plank position with straight arms and weights. Pull one up, moving your elbow back toward your hips. Lower the kettlebell, repeat with the other hand. Keep your core in tension, make sure that the hips are motionless.

Tip: “This is a great core and back exercise that helps increase stability and therefore core strength,” Turner explains. “To complicate the exercise, bring your feet as close as possible.”

Superset 2. Dynamic Strength

Use your core muscles to hold yourself in position.

2A. "Mill"

2b. "Eight"

Slide the kettlebell back between your legs, moving from one hand to the other. Swing the kettlebell back and forth with one hand, then repeat the movement with the other. Try to keep the movements as smooth as possible.

Tip: "This is a great core exercise because the specificity of the movement requires the abs to be constantly tensed for effective balance."

Superset 3 Core Benefits

Finish your workout with exercises that “burn through” the abdominal muscles.

3A. Bench Press

Holding two weights above your head, sit on the floor, bend your knees. Slowly lower yourself to the floor, moving the projectile towards your chest. Tighten your abdominal muscles to rise to the starting position, push your arms straight up.

3b. Moving the kettlebell in the plank

You can perform each set of exercises with kettlebells at home or in the gym from the place of training, the result will not change.

Advice: “A good way to diversify the plank. The farther from the body you put the kettlebell, the more difficult the exercise becomes. To further complicate the exercise, you can slightly lift the projectile off the floor.

5 exercises to burn fat and gain mass

These five kettlebell exercises will help you lose weight and build muscle at the same time. Use such a weight of the kettlebell that the last repetition of the last exercise is given to you as hard as possible, but without breaking the technique. Choose a training complex in accordance with your goals:

fat burning

If your goal is to get rid of extra centimeters, do 10 repetitions in each exercise. Fat burning kettlebell training is performed in a circle, with no rest in between. Then rest for 60 seconds and repeat the circle. In total, you need to do five circles.

Load increase: Add one rep for each round until you reach fifteen. Then move on to heavier weights, while again starting with ten reps.

Set of muscle mass

If your goal is lean muscle mass, do 12 reps per set, then rest for 45-60 seconds. It is necessary to do 4 sets of each exercise, resting no more than 90 seconds between exercises.

Load increase: Add one rep for each round until you reach fifteen. Then move on to heavier weights, while again starting with 12 reps.

1. Kettlebell push

Swing the kettlebell between your legs while moving your hips forward. Once it reaches belly height, extend your elbow back and lift your arm under and around the kettlebell to get into a kettlebell-on-chest position, then lower it between your legs and repeat.

Tip: “Make sure you don’t take the kettlebell too far away from your body. It's a great exercise for developing strength."

2. Press from behind the head

Get into a kettlebell chest position at shoulder level with your elbow tucked into your side for extra support. Push straight up over your head using the most efficient way to reduce stress on your shoulder joint.

Tip: “Start with your elbow under the kettlebell, then push your arm into a straight line, gradually turning it around so that your palm is facing forward in the final position. If you use a lot of weight, then you can start from the chest.

3. Kettlebell snatch

Swing the kettlebell between your legs while moving your hips forward. When it's just below chest level, bring your elbow back and lift your arm under and around the kettlebell, using the momentum you've gained to bring the kettlebell straight over your head.

Tip: “Try to avoid having your arm under the kettlebell and don’t press in a single movement. The exercise should be performed in one smooth movement.

4. Mill

Starting position: standing straight, kettlebell in an outstretched arm above your head, legs wider than shoulders. The distribution of weight should be shifted towards the side that holds the weight. While looking at the weight, lower your body down until your other hand touches the floor.

Tip: “The Windmill exercise looks intimidating, but it’s worth doing to strengthen the core muscles and stability of the shoulder joint. This exercise is also great for stretching the back of the thigh.”

5. Moving the kettlebell in the plank

Stand in a plank position on straight arms, the body forms a straight line from the crown to the heels, put a weight on the right side. Pass your left hand under the body, take the kettlebell and move it to the left side. Repeat on the other side.

Five of the best kettlebell exercises for the press

Bodyweight exercises are great for building core abdominal strength. But if you want to get a stone press with clearly visible cubes, then you need to add weights to your training. One of the effective ways is kettlebells.

We have already talked about and want to expand the list with movements with additional weight.

“I use kettlebells because they are versatile. They allow you to perform both basic exercises and exercises for all muscle groups, they are suitable for both beginners and professionals, they can be used both in the gym and at home, ”explains Ashton Turner, co-founder of a fitness club in London, a strength increase specialist. “Exercising on one side unbalances the body, forcing the body to use the muscles more to stand still. Any movement behind the head, for example, "The Mill", in addition to balance, also requires the involvement of the core muscles.