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All exercises

Kettlebell seated two arm military press

Intermediate

Kettlebell seated two arm military press is a compound kettlebell exercise for the front delts, also working the triceps and upper back.

What it works

Primary muscle

Front delts

Also works

TricepsUpper back

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

How to do it

  1. 1Sit on a bench with your back straight and feet flat on the ground.
  2. 2Hold a kettlebell in each hand at shoulder level with your palms facing forward.
  3. 3Press the kettlebells overhead by extending your arms fully.
  4. 4Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Barbell seated overhead pressBarbell
  • Dumbbell one arm shoulder pressDumbbell
  • Barbell standing wide military pressBarbell
  • Barbell standing close grip military pressBarbell
  • Kettlebell two arm military pressKettlebell

Easier variations

  • Smith seated shoulder pressSmith machine
  • Lever one arm shoulder pressMachine
  • Dumbbell seated shoulder pressDumbbell
  • Resistance band seated shoulder pressResistance band

Harder variations

  • Barbell seated behind head military pressBarbell
  • Smith standing behind head military pressSmith machine
Logged today · 2 min restKettlebell seated two arm military press

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More Shoulders exercises

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  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band