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Kettlebell Flat Chest Press


  • Grab kettlebells that will be used in the desired workload range and lay on your back on a bench or floor.
  • Squeeze your shoulder blades together to keep your back and shoulders tight.
  • Place kettlebells on thighs and use your thighs to push the weight up your chest and lie back down.
  • Start with the kettlebells at your sides chest level with elbows tucked into your lats and back flat on the bench and feet planted in the ground.
  • Have the kettlebells point straight up so the ball end is furthest away from you.


  • Press the kettlebells up and lock out your elbows at the top.
  • Bring the weight back down to starting position and repeat for necessary reps.


  • After completion, lift your knees to your chest and bring the kettlebells to your knees and use the momentum to lift yourself off the bench.