Difficulty level: Novice
Target Muscle: Chest
Equipment: Kettlebell
Instructions for proper form
Lie on your back on the floor with your knees bent and feet flat on the ground. Hold a kettlebell in each hand with the handle facing down towards the floor, using a bottoms-up grip. Keep your elbows close to your torso and press the kettlebells upwards above your chest while maintaining a neutral wrist position. Ensure your shoulders are retracted and pressed into the floor. Lower the kettlebells back down until your elbows touch the ground and repeat the movement while keeping your core engaged to stabilize your body throughout the exercise.
Common mistakes to avoid
Avoid excessively arching your back during the press. Ensure your wrists remain neutral and don’t bend forward or backward. Make sure your elbows don’t flare out away from your body as you press. Keep your feet flat to maintain stability and avoid lifting your legs.
Benefits
Specific benefits of the exercise
This exercise helps improve shoulder stability, enhances grip strength, and engages the chest muscles effectively due to the unique bottoms-up position of the kettlebells.
Expected results and timeframe
With consistent practice (2-3 times a week), you can expect increased upper body strength and muscle definition in the chest area within 4-6 weeks, along with improved core stability..
Who this exercise is best for
This exercise is ideal for novice lifters looking to build upper body strength, improve coordination, and enhance their kettlebell techniques. It’s also suitable for individuals focused on bodybuilding and muscle definition.
Scientific studies supporting its effectiveness
Studies on kettlebell training have shown its effectiveness for improving muscle strength, endurance, and stability in various populations, making it a valuable addition to strength training routines.
Variations
Beginner modifications
Instead of using two kettlebells, beginners can start with one kettlebell and perform the exercise with a single-arm variation to focus on stability. Also, performing the press with the kettlebell resting on the chest momentarily can aid in mastering the technique.
Advanced progressions
Advanced variations can include performing the exercise with a heavier kettlebell, increasing tempo for more explosive strength, or incorporating a leg raise while pressing to further engage the core.
Integrations
Complementary exercises
To complement the Double Kettlebell Bottoms Up Floor Press, consider integrating exercises such as Push-Ups, Dumbbell Flyes, and Bent-Over Rows to target the upper body and support muscle growth.
Super set recommendations
A great super set could be pairing the Double Kettlebell Bottoms Up Floor Press with the Bent-Over Dumbbell Row to target both the chest and back muscles effectively.
Sample workout routines
A sample routine might include: 1) Double Kettlebell Bottoms Up Floor Press – 3 sets of 8-12 reps, 2) Push-Ups – 3 sets of 10-15 reps, 3) Dumbbell Flyes – 3 sets of 10-12 reps, 4) Plank – 3 sets of 30-60 seconds.
Exercise combinations
Combine the Double Kettlebell Bottoms Up Floor Press with shoulder exercises like Overhead Press or Lateral Raises to create a well-rounded upper body workout.
Best time to do this exercise in your workout
The Double Kettlebell Bottoms Up Floor Press is best performed towards the beginning of your upper body workout after a proper warm-up, especially if your focus is on strength and hypertrophy.