Chest


Primarily, there are three chest muscles involved in movement: the pectoralis major, the pectoralis minor, and the serratus anterior. Pectoral muscles are most predominantly associated with movement of the shoulders and arms. When working together, they provide stability for bone structures such as the clavicle (collar bone) and the scapula (shoulder). Muscles of the chest enable us to lift, extend, and rotate our arms, along with playing a part in the process of respiration. Chest muscles are required in order to carry out everyday activities like moving furniture, lifting heavy objects, pitching a baseball, and stretching our arms. More...

Kettlebells

Chest Press

Difficulty: Beginner

  1. Laying on the floor with your knees bent and feet firmly on the floor, hold the kettlebell at your chest with both hands.
  2. Fully extend your arms, raising the kettlebell until your elbows are locked.
  3. Lower the kettlebell to the starting position and repeat.

Single Arm Press

Difficulty: Beginner

  1. Laying on the floor with your knees bent and feet firmly on the floor, leave one arm resting to the side of the body.
  2. Using the other arm, hold the kettlebell at arms length directly upwards of your shoulder.
  3. Lower your arm until your upper arm to elbow is resting on the floor.
  4. Return to starting position.

Single Arm Chest Fly

Difficulty: Beginner

  1. Lie on the floor with your knees bent and feet firmly on the floor, with your arms to the side of your body.
  2. Holding a kettlebell in one hand, keeping your arm fully extended with a slight bend in the elbow and your forearms facing upwards, lift the kettlebell above your chest.
  3. Lower the kettlebell to the starting position and repeat.

Walkover Pushup

Difficulty: Intermediate

  1. Starting in a press up position with feet wide and one hand resting on the kettlebell, complete a full press up, lowering your chest towards the ground while keeping your body straight and returning to the starting position.
  2. Swap hands on the kettlebell, placing the hand originally on the kettlebell underneath your shoulder, complete another press up.
  3. Repeat.