Kettlebell Seated Press

Shoulders

Kettlebell Seated Press

LevelIntermediate EquipmentKettlebell MechanicCompound ForcePush

A one-arm overhead press done from a seated position, which removes leg drive and focuses the work on the shoulder.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.6 kcal/min

Estimate range 16–26 kcal (±25 %)

Muscle mass worked8 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Sit on a bench or the floor with your back straight and a kettlebell in the rack position.
2Brace your core and keep your wrist straight.

How to perform

1Press the kettlebell straight overhead until your arm is fully extended.
2Keep your ribs down and avoid leaning back.
3Lower the bell under control to the rack.
4Complete reps, then switch arms.