Kettlebell Push-Up

Chest, Triceps, Shoulders, CoreTwo Kettlebells

Deficit kettlebell push-ups target the chest, triceps, shoulders, and core, providing a deeper stretch and higher wrist-stability demand.

How to do it

1Set two kettlebells on the floor parallel to each other, roughly shoulder-width apart.

2Grip the handles firmly and step back into a full plank position on your toes.

3Brace your core and glutes to lock your body into a straight line from head to heels.

4Lower your chest between the kettlebells, bending your elbows at a 45-degree angle to your body.

5Press powerfully through the handles to drive yourself back up to the starting position.

Common mistakes

Sagging your hips, breaking neutral spine alignment and disengaging the core.

Allowing your wrists to bend backward or tilt on the handles, overloading the joints.

Flaring your elbows straight out to 90 degrees, increasing shoulder stress.

Breathing

Inhale as you lower your body down, and exhale as you push forcefully back up.

Make it harder or easier

To make it easier, perform the push-ups with your knees grounded.

To make it harder, elevate your feet on a box or pause at the bottom of each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.