The kettlebell seated two arm military press is a shoulder exercise performed while seated, pressing two kettlebells overhead to target the deltoids, with secondary emphasis on the tricep and upper back.
Also Works
TricepsUpper Back
How to Perform
1
Sit on a bench with your back straight and feet flat on the ground.
2
Hold a kettlebell in each hand at shoulder level with your palms facing forward.
3
Press the kettlebells overhead by extending your arms fully.
4
Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level.
5
Repeat for the desired number of repetitions.
Pro Tips
•Clean the kettlebells to the rack position with the bells resting on the backs of your forearms before pressing.
•Press straight overhead by driving the kettlebells up and slightly inward so they meet over your head at lockout.
•Keep your core braced and avoid arching your lower back, especially on the last few reps when fatigue sets in.
Common Mistakes
•Pressing the kettlebells forward in front of the face instead of directly overhead, which loads the front delts and stresses the shoulders.
•Leaning back excessively to use chest and momentum instead of strict shoulder pressing.
•Not stabilizing the wrist, allowing the kettlebell to flop backward and strain the wrist joint.
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