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All exercises

Kettlebell one arm military press to the side

Intermediate

Kettlebell one arm military press to the side is a compound kettlebell exercise for the front delts, also working the triceps and abs.

Trained one side at a time.

What it works

Primary muscle

Front delts

Also works

TricepsAbs

Equipment
Kettlebell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
  2. 2Engage your core and keep your back straight.
  3. 3Press the kettlebell overhead, extending your arm fully.
  4. 4Pause for a moment at the top, then slowly lower the kettlebell back to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Kettlebell two arm military pressKettlebell
  • Kettlebell seated two arm military pressKettlebell
  • Dumbbell standing alternate overhead pressDumbbell
  • Dumbbell one arm shoulder pressDumbbell
  • Smith standing military pressSmith machine

Easier variations

  • Lever military pressMachine
  • Lever shoulder pressMachine
  • Smith seated shoulder pressSmith machine

Harder variations

  • Barbell seated behind head military pressBarbell
  • Smith standing behind head military pressSmith machine
Logged today · 2 min restKettlebell one arm military press to the side

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