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Bent Press

Bent Press is an expert compound kettlebell exercise that mainly works your abs, with help from your glutes, hamstrings, lower back, quads, shoulders and triceps.

💪 Abs🏋️ Kettlebell📈 Expert🔗 Compound🎯 3-5 sets of 5-10 reps
Bent Press: starting position
Starting position
Bent Press: end position
End position

How to do the bent press

  1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
  2. Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
  3. Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.

Muscles worked

Primary: AbsSecondary: GlutesSecondary: HamstringsSecondary: Lower backSecondary: QuadsSecondary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Bent Press alternatives

Exercises that train the same main muscle, including options with other equipment.

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FAQ

What muscles does the bent press work?

It mainly works your abs; your glutes, hamstrings, lower back, quads, shoulders and triceps assist.

How many sets and reps of bent press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the bent press good for beginners?

It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.

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