Step by step instructions, muscle activation and variants for the Kettlebell Neutral Grip Bench Press.
A flat bench press with kettlebells where you maintain a neutral (hammer) grip throughout, with palms facing each other. This grip reduces shoulder strain, increases triceps engagement, and leverages the natural handle orientation of the kettlebell for a joint-friendly pressing variation.
The Kettlebell Neutral Grip Bench 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.
