Ultimate Chest and Arms Kettlebell Workout: 7 Power Moves

Ready to ditch the dumbbells and try something new? I've been there, feeling stuck in the same old routine. That's why I got super excited about kettlebells. They're not just cool-looking weights; they can seriously transform your strength. This article isn't about endless reps; it's about smart moves that hit your chest and arms hard. We're diving into a killer "chest and arms kettlebell workout" inspired by Marcus Filly, a guy who knows his stuff. Forget boring routines. This workout uses just one kettlebell and seven exercises, broken into three supersets. Each set focuses on different muscle groups, making sure you get a full upper body pump. You'll work your chest, shoulders, biceps, and back, all with a focus on proper form to maximize results. Get ready to feel the burn and see real progress. Let’s get started!

Kettlebell Chest and Shoulder Power: Superset 1

Crush Grip Floor Press

Getting Started

Okay, so we're kicking things off with the crush grip 90/90 floor press. It sounds fancy, but it's actually pretty straightforward. Lie on your back with your knees bent at 90 degrees, feet flat on the floor. Grab that kettlebell by the horns (that's the handle part) and hold it right over your chest. Now, here's the key: squeeze the handle like you're trying to crush it. This activates your chest muscles more than you might think. Lower the kettlebell slowly towards your chest, keeping that crush grip, and then push it back up. It's not about how much you lift, but how well you squeeze and control the movement.

I remember when I first tried this, I was all over the place, the kettlebell was wobbling like crazy. It took me a few tries to get the hang of the grip and the controlled movement. Don't worry if it feels awkward at first, that's part of the process. Focus on keeping your core tight and your back flat on the floor. This helps with stability and makes sure you're really targeting your chest muscles. You're aiming for that "pec pop" feeling, not just going through the motions.

Dual Grip Kettlebell Push-Up

Pushing Through

Next up, we have the dual grip kettlebell push-up. This one's a bit more challenging, but it's a fantastic way to build chest and tricep strength. Place the kettlebell on the floor, grab the sides of the handle with your hands, and get into a push-up position. It’s like a regular push-up, but now your hands are on the kettlebell handle. This adds a level of instability, and a deeper range of motion, forcing your chest and shoulder muscles to work even harder. Lower yourself down, keeping your back straight, and then push back up. The key is to keep your elbows tucked in close to your body – don't let them flare out.

I have to admit, this exercise made me feel like I was going to faceplant the first couple of times. The instability of the kettlebell handle really tested my balance. It's totally normal to shake a bit at first. If you find it too tough, try doing the push-ups on your knees until you build the strength. The important thing is to maintain good form and control throughout the entire movement. This isn't a race, it’s about building strength and muscle effectively. Think of it as a challenge, not a punishment.

Biceps Blasting with Kettlebells: Superset 2

Horn Grip Curl

Grip it and Rip it

Alright, let's get those biceps burning. We're starting with the horn grip curl. Stand with your feet shoulder-width apart, holding the kettlebell by the horns (again, that's the handle) with your palms facing each other. Now, curl the kettlebell up towards your shoulders, keeping your elbows tucked in close to your body. Squeeze your biceps at the top of the movement, and then slowly lower the kettlebell back down. The key here is control – don't let the kettlebell swing around. Use your biceps to do the work, not momentum.

I used to think bicep curls were all about speed, but boy was I wrong. When I slowed down and focused on that squeeze at the top, I felt a huge difference. It's all about that mind-muscle connection, making sure you're really engaging the right muscles. If you find yourself swinging the weight, try using a lighter kettlebell until you get the form down. Remember, it’s better to do fewer reps with good form than a bunch of sloppy ones. This exercise is all about isolating those biceps and making them work hard.

Tall Kneeling Hammer Grip Curl

Kneel for the Squeeze

Next up, we're dropping to our knees for the tall kneeling hammer grip curl. Kneel with your body upright, holding the kettlebell with a hammer grip (palms facing each other) in one hand. Curl the kettlebell up towards your shoulder, keeping your elbow tucked in and your body still. Focus on squeezing your bicep at the top, and then lower the kettlebell slowly back down. This kneeling position takes away any chance of cheating by using your lower body for momentum, making your biceps work even harder. This is a great way to isolate the biceps and get a deep burn.

This move really humbles me, I thought I had good bicep strength before trying it. The tall kneeling position forces you to be honest with yourself, you can't use your legs to help lift the weight. I found that focusing on my breathing helped me maintain my focus and control. It's all about that smooth, controlled movement, not just flinging the kettlebell around. If you feel any pain, stop and adjust your form or use a lighter weight. Remember, we're building strength, not causing injury.

Half Kneeling Curl Eccentric

Slow and Steady Wins the Race

For our final bicep blaster, we're doing the half kneeling curl eccentric. Get into a half-kneeling position, with one knee on the ground and the other foot flat on the floor in front of you. Hold the kettlebell in one hand with a hammer grip. Curl the kettlebell up towards your shoulder, and then here's the trick – lower the kettlebell down *very slowly*. We're talking a 3-5 second count on the way down. This eccentric (lowering) part of the movement is where a lot of muscle growth happens. It's going to feel tough, but it's incredibly effective for building strength and muscle.

When I first started focusing on the eccentric part of the lift, I realized how much I had been neglecting it. It's like, "Oh, I can lift the weight, I'm strong!" But then the controlled lowering, that's where the real challenge is. It's a bit like the slow burn of a campfire, you might not feel it at first but then the heat intensifies. If you're new to this, start with a lighter kettlebell and really focus on that slow, controlled descent. It might feel like you're not doing much, but trust me, your biceps will definitely feel it the next day.

Kettlebell Shoulder and Back Strength: Superset 3

Upright Row to Strict Press

Combining Strength and Control

Okay, so we're moving onto the shoulders and back with the upright row to strict press. This is a great combo move that hits multiple muscle groups at once. Stand with your feet shoulder-width apart, holding the kettlebell with both hands in front of you. Now, pull the kettlebell straight up towards your chin, keeping your elbows higher than your hands – that's the upright row. From there, smoothly press the kettlebell overhead, locking out your arms – that's the strict press. Make sure to control the movement on the way down, don't just let the kettlebell drop. It's all about smooth transitions and a solid, stable core.

I used to just focus on the press, but adding the upright row really changed things up. It's like, "Oh, I thought my shoulders were strong!" The key is to not let the kettlebell swing around; you need to control it the whole time. I remember feeling a bit of a pinch in my shoulders when I first tried it, so I had to dial back the weight and focus on the proper form. It's better to start lighter and get the movement right than to go heavy and risk injury. This move is about building strength and stability, not just lifting heavy weight.

Tall Kneeling Hammer Grip Overhead Tricep Extensions

Isolating the Triceps

For our final move, we’re doing tall kneeling hammer grip overhead tricep extensions. Kneel with your body upright, holding the kettlebell with a hammer grip (palms facing each other) in both hands. Extend your arms straight overhead, locking out your elbows and squeezing your triceps. Then, slowly lower the kettlebell behind your head, keeping your elbows tucked in. It's important to keep your core tight and your back straight throughout the movement. This exercise is great for really isolating those triceps and getting a good pump.

This one always makes my triceps scream, in a good way! The tall kneeling position takes away any momentum, forcing your triceps to do all the work. I found that focusing on my breathing helped me maintain control and avoid any jerky movements. If you feel any strain in your lower back, make sure you’re engaging your core properly. It’s better to do fewer reps with good form than a bunch of sloppy ones that could lead to injury. This exercise is all about that slow, controlled extension and squeeze, getting the most out of each rep.