The chest is often trained using traditional barbells and dumbbells, but kettlebells provide a unique and highly effective alternative for strength, hypertrophy and functional performance. Incorporating kettlebell exercises into your chest training can enhance muscle activation, stability and range of motion.

Below are five underutilised kettlebell chest exercises that not only challenge your muscles in novel ways but also have a strong foundation in biomechanics and exercise science.

Unlike dumbbells, kettlebells shift the centre of mass away from the handle. This off-centre loading increases the demand for stabilisation and proprioceptive engagement during dynamic and static movements. According to a study by Zebis et al. (2011), unstable loading enhances neuromuscular activation of both prime movers and stabilisers, particularly in pressing movements. When applying this to chest training, kettlebells not only load the pectorals but also force greater activation of the anterior deltoids, serratus anterior and core musculature.

Kettlebell-based chest exercises can also improve shoulder health. The increased requirement for stabilisation strengthens the rotator cuff muscles, reducing injury risk during horizontal pressing. Moreover, the increased range of motion possible with kettlebell pressing movements can stretch the chest more effectively, promoting hypertrophy through mechanical tension and muscle damage (Schoenfeld, 2010).