Double Kettlebell Bottoms Up Incline Bench Press

Instructions for proper form

1. Begin by setting an incline bench at a 30-45 degree angle. 2. Hold a kettlebell in each hand with the ‘bottoms up’ grip (the bottom of the kettlebell towards the ceiling). 3. Lie back on the bench with your feet flat on the floor, ensuring your shoulder blades are retracted. 4. Start by holding the kettlebells above your chest with your arms extended yet slightly bent. 5. Inhale and lower the kettlebells in a controlled manner towards your chest while maintaining the bottoms-up position. 6. Exhale and push the kettlebells back up to the starting position, making sure to keep your core engaged throughout the movement.

Common mistakes to avoid

1. Allowing the kettlebells to tip forward; maintain the bottoms-up position. 2. Arching your back; keep your core tight to protect your spine. 3. Dropping the kettlebells quickly; control the movement to avoid injury. 4. Letting your elbows flare out excessively; keep the elbows close to your body during the press.

Benefits

Specific benefits of the exercise

The Double Kettlebell Bottoms Up Incline Bench Press helps enhance grip strength, improves shoulder stability, targets the chest effectively, and engages the core due to the instability of the kettlebells.

Expected results and timeframe

With proper execution and consistent practice, you can expect to see increased upper body strength, better shoulder stability, and improved grip strength in about 6-8 weeks..

Who this exercise is best for

This exercise is best for novice lifters looking to build their chest strength along with core and grip strength. It is also suitable for athletes looking for functional strength and improved shoulder mechanics.

Scientific studies supporting its effectiveness

Studies show that kettlebell training provides significant improvements in functional strength and muscle endurance, as detailed by researchers who have demonstrated kettlebell exercises lead to increased muscle activation compared to traditional weights.

Variations

Beginner modifications

Start with a lighter kettlebell or perform the exercise with a single kettlebell to focus on stability and form. You could also use a flat bench rather than an incline to reduce the difficulty.

Advanced progressions

For more advanced training, consider increasing the kettlebell weight, performing the exercise with a pause at the bottom for added tension, or incorporating tempo changes (slower on the way down).

Integrations

Complementary exercises

Complement this exercise with push-ups, dumbbell flyes, or overhead presses to target the chest and shoulders comprehensively.

Super set recommendations

You can superset the Double Kettlebell Bottoms Up Incline Bench Press with Bent-over Rows to keep the upper body engaged while targeting the back muscles.

Sample workout routines

Sample Routine: 3 sets of Double Kettlebell Bottoms Up Incline Bench Press (8-12 reps) followed by 3 sets of Push-Ups (10-15 reps) and then finish with 3 sets of Plank (30-60 seconds).

Exercise combinations

Combine this exercise with other kettlebell exercises such as kettlebell swings and goblet squats for a complete upper body and lower body workout.

Best time to do this exercise in your workout

Incorporate this exercise towards the beginning of your workout when your muscles are fresh, ideally after a thorough warm-up and any mobility work.