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Kettlebell Incline Hammer Press

Step by step instructions, muscle activation and variants for the Kettlebell Incline Hammer Press.

MediumUpper chest

About this exercise

The Kettlebell Incline Hammer Press is performed on an incline bench with a neutral (hammer) grip, meaning the palms face each other throughout the movement. This grip places less stress on the wrist and shoulder joints compared to a pronated grip and shifts slightly more emphasis onto the upper chest and front deltoids.

How to Perform

  • Set an adjustable bench to a 30–45 degree incline and sit back, holding a kettlebell in each hand with palms facing each other (neutral grip)
  • Position the kettlebells at chest level with the handles vertical, elbows bent and pointing down
  • Press both kettlebells straight up until your arms are fully extended, keeping palms facing each other throughout
  • Pause briefly at the top with arms extended
  • Slowly lower the kettlebells back to chest level under control
  • Keep your core braced, back flat against the bench, and feet firmly on the floor throughout

Muscle Activation

Primary
Upper chest
Secondary
TricepsFront shoulders

About the Kettlebell Incline Hammer Press

The Kettlebell Incline Hammer Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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