In this article, You'll learn how to target your chest with kettlebells, and why you should include them in your training routine. 

Why Use Kettlebells For Chest Training?

You might be wondering why you should use kettlebells for chest training, when there are other more conventional options like dumbbells, barbells, or machines. 

Here are some of the benefits of using kettlebells for your chest:

• Kettlebells challenge your core more than other weights. Because of their shape and design, kettlebells create an offset load that forces your core muscles to work harder to stabilize your body. This adds more of a full-body element to your chest training, and improves your posture and balance.

• Kettlebells add variety to your routine. If you are bored of doing the same old chest exercises with dumbbells or barbells, kettlebells can offer you some new and exciting ways to work your chest. You can use different grips, angles, speeds, and movements to stimulate your chest muscles in different ways.

• Kettlebells help you overcome plateaus. If you have been stuck at the same weight or reps for a long time, kettlebells can help you break through your limits. By changing the stimulus and intensity of your chest training, you can shock your muscles into growth and adaptation.

• Kettlebells improve your functional strength. Kettlebell exercises are dynamic and multi-joint, which means they mimic real-life movements and scenarios. By training your chest with kettlebells, you can improve your ability to push, pull, lift, and throw objects with more power and control.

How To Target Your Chest With Kettlebells

There are many ways to target your chest with kettlebells, but here are some of the most effective and popular ones:

1. Kettlebell Floor Press

The Kettlebell Floor Press is a great exercise for isolating your chest muscles, especially the lower part of your pectoralis major. 

It also works your triceps and shoulders, and limits the range of motion of your elbows to protect them from injury.

To perform the kettlebell floor press:

• Lie on your back on the floor with a kettlebell in each hand.

• Hold the kettlebells by the handles so that the bells are on the outside of your wrists.

• Bend your knees and plant your feet flat on the floor.

• Press the kettlebells up over your chest until your arms are fully extended.

• Lower the kettlebells back to the sides of your chest with control.

• Repeat for the desired number of reps

You can also do this exercise with one arm at a time, or alternate between arms.

2. Kettlebell Push-Up

The kettlebell push-up is a variation of the classic push-up that increases the difficulty and intensity of the exercise. 

By placing your hands on the handles of the kettlebells, you create an unstable base that challenges your core and stabilizer muscles. 

You also increase the range of motion of your chest muscles, which leads to more muscle activation and growth.

To perform the kettlebell push-up:

• Place two kettlebells on the floor slightly wider than shoulder-width apart.

• Grip the handles of the kettlebells firmly and assume a plank position with your body in a straight line from head to heels.

• Lower yourself until your chest touches or almost touches the floor between the kettlebells.

• Push yourself back up to the starting position.

• Repeat for the desired number of reps.

You can also do this exercise with one arm on a kettlebell and one arm on the floor, or alternate between sides.

3. Kettlebell Fly

The kettlebell fly is an isolation exercise that targets the inner part of your chest muscles. 

It also works your shoulders and biceps, and stretches your pecs at the bottom of the movement.

To perform the kettlebell fly:

• Lie on your back on a bench or on the floor with a kettlebell in each hand.

• Hold the kettlebells by the handles so that the bells are on the outside of your wrists.

• Extend your arms over your chest with a slight bend in your elbows.

• Lower the kettlebells out to the sides until they are level with your chest or slightly lower.

• Squeeze your chest and bring the kettlebells back to the starting position.

• Repeat for the desired number of reps.

You can also do this exercise with one arm at a time, or alternate between arms.

4. Kettlebell Pullover

The kettlebell pullover is a compound exercise that works your chest, lats, triceps, and core. 

It also stretches your chest and improves your shoulder mobility.

To perform the kettlebell pullover:

• Lie on your back on a bench or on the floor with a kettlebell in both hands.

• Hold the kettlebell by the horns so that the bell is behind your head.

• Extend your arms over your chest with a slight bend in your elbows.

• Lower the kettlebell behind your head until your arms are parallel to the floor or slightly lower.

• Pull the kettlebell over your chest and back to the starting position.

• Repeat for the desired number of reps.

You can also do this exercise with one arm at a time, or alternate between arms.

5. Kettlebell Clean and Press

The kettlebell clean and press is a powerful and explosive exercise that works your entire body, especially your chest, shoulders, triceps, and legs. 

It also improves your cardiovascular endurance and coordination.

To perform the kettlebell clean and press:

• Stand with your feet shoulder-width apart and a kettlebell between your feet.

• Hinge at your hips and grab the handle of the kettlebell with one hand.

• Clean the kettlebell to your shoulder by explosively extending your hips and knees, pulling the kettlebell up, and flipping it over to rest on your forearm.

• Press the kettlebell overhead by extending your arm and locking out your elbow.

• Lower the kettlebell back to your shoulder and then to the floor.

• Repeat for the desired number of reps, then switch sides.

You can also do this exercise with two kettlebells at the same time, or alternate between sides.

Tips For Targeting Your Chest With Kettlebells

Here are some tips to help you target your chest with kettlebells more effectively and safely:

• Choose the right weight. Depending on your goal and fitness level, you should choose a weight that challenges you but allows you to perform the exercises with good form and control. If you are new to kettlebells, start with a lighter weight and gradually increase it as you get stronger and more confident.

• Focus on your chest. When performing the exercises, try to minimize shoulder movement and keep your shoulder blades pulled down and back. This will help you isolate your chest muscles and prevent injury. You should also squeeze your chest hard at the top of each movement and feel a stretch at the bottom.

• Move slowly on the eccentric phase. The eccentric phase is when you lower the weight or yourself during an exercise. By moving slowly on this phase, you increase the time under tension of your muscles, which leads to more muscle damage and growth. You also improve your stability and control of the kettlebells.

• Mix up your exercises. To avoid boredom and plateaus, you should vary your exercises every few weeks or months. You can change the order, reps, sets, rest periods, tempo, or weight of the exercises. You can also try different variations or combinations of exercises to challenge yourself in new ways.

Sample Workouts For Targeting Your Chest With Kettlebells

Here are some sample workouts that you can try to target your chest with kettlebells. 

You can adjust them according to your goal, fitness level, equipment, and preference.

Workout 1: Circuit Training

This workout involves performing a series of exercises in a row with minimal rest between them. 

This will keep your heart rate elevated throughout and burn more calories. 

You can rest for 1-2 minutes after completing one circuit, then repeat for 3-5 times.

• Kettlebell Floor Press: 10 reps (each side)

• Kettlebell Push-Up: 10 reps

• Kettlebell Fly: 10 reps

• Kettlebell Pullover: 10 reps

• Kettlebell Clean and Press: 10 reps (each side)

Workout 2: Superset Training

This workout involves performing two exercises back to back with no rest between them. 

This will increase the intensity and volume of your training. 

You can rest for 1-2 minutes after completing one superset, then repeat for 3-5 times.

• Superset 1: Kettlebell Floor Press x 10 reps + Kettlebell Fly x 10 reps

• Superset 2: Kettlebell Push-Up x 10 reps + Kettlebell Pullover x 10 reps

• Superset 3: Kettlebell Clean and Press x 10 reps (each side) + Kettlebell Swing x 20 reps

Workout 3: Pyramid Training

This workout involves increasing or decreasing the weight or reps of an an exercise as you progress through the workout. 

This will challenge your muscles in different ways and prevent adaptation. 

You can rest for 1-2 minutes after completing one set, then repeat for 3-5 times.