kettlebell seated two arm military press: technique and muscles worked

Animated demonstration of kettlebell seated two arm military press

How to do this exercise

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

Equipment: Kettlebell
Body part: Arms Shoulders
Target muscle: Triceps Anterior deltoid Lateral deltoid
Secondary muscle: Forearms Trapezius Posterior deltoid

Hypertrophy grade

Good7 / 10

Nemeo’s take

The seated military press (shoulders) with kettlebells imposes a good amount of tension on the deltoids, but the increased stability compared to a barbell limits the maximum load. It is a specialized tool that forces the stabilizing muscles to work, sometimes to the detriment of the target muscle if coordination or grip become limiting. Less effective in progressive overload than a barbell press, it shines for muscular balance and variety in training cycles.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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kettlebell seated two arm military press

How to do this exercise

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