Exercise Library
Pushcompound

SINGLE-ARM KETTLEBELL BENCH PRESS

Custom Training: Single-Arm Kettlebell Bench Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

  1. 1

    Lie on a flat bench with one kettlebell and keep the pelvis level throughout the press.

  2. 2

    Press the handles or weights forward above the chest without lifting the shoulders.

  3. 3

    Return slowly until the upper arms reach a comfortable depth.

THE STANDARD

Custom Training: Single-Arm Kettlebell Bench Press. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

COACHING CUES

Keep wrists stacked over the elbows and the torso stable.

COMMON MISTAKES

  • Bouncing at the bottom or lifting the shoulders away from the support.

300WOD STANDARDS

Foundation
Hoplite
Elite
Spartan

CUSTOM TRAINING ONLY

EQUIPMENT

KettlebellBench
Single-Arm Kettlebell Bench Press — 300WOD Exercise Library