Smart Workout Diary

Kettlebell Seated Press

The kettlebell seated overhead press is a strength exercise in which a kettlebell is pressed overhead while seated on a stable bench. It primarily develops the shoulders, especially the deltoids, while the triceps assist the press and the trunk helps maintain a tall, controlled position. It supports upper-body pressing strength and shoulder stability.

Demonstration

Kettlebell Seated Press — demonstration 1
Kettlebell Seated Press — demonstration 2

Instructions

  1. Sit tall on a stable bench with both feet flat on the floor and hold the kettlebell in the rack position at one shoulder, wrist neutral.
  2. Brace your abdomen, keep your ribs down, and keep the elbow slightly in front of the kettlebell.
  3. Press the kettlebell upward in a controlled path until the arm is straight overhead, keeping the shoulder away from the ear.
  4. Pause briefly without leaning back, then lower the kettlebell slowly to the rack position.
  5. Complete all repetitions with control, then repeat on the other side if performing the exercise one arm at a time.
Muscle Group
Delts
Other Muscle Groups
Triceps
Type
Strength
Mechanics
Compound
Equipment
Kettlebell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a manageable load: choose a kettlebell that allows a smooth press without leaning back or twisting.
  2. Keep your neck relaxed and avoid shrugging as the kettlebell passes overhead.
  3. Exhale during the press and inhale as you lower under control.
Exercise library