Kettlebell Double Push Press
Learn how to do the Kettlebell Double Push Press with proper form and technique. This kettlebell exercise primarily targets your Delts, with secondary emphasis on Triceps, Core.
How to Do the Kettlebell Double Push Press
Follow these steps to perform the Kettlebell Double Push Press with correct form:
- 1Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- 2Bend your knees slightly and engage your core.
- 3Initiate the movement by explosively extending your hips, knees, and ankles, driving the kettlebells overhead.
- 4As the kettlebells reach the top, press them fully overhead, locking out your arms.
- 5Lower the kettlebells back to the starting position by bending your elbows and bringing them back down to shoulder height.
- 6Repeat for the desired number of repetitions.
Kettlebell Double Push Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- kettlebell
- Body Part
- shoulders
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Kettlebell Double Push Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Kettlebell Double Push Press work?
The Kettlebell Double Push Press primarily targets your Delts. Secondary muscles worked include Triceps, Core. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Kettlebell Double Push Press?
The Kettlebell Double Push Press requires kettlebell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Kettlebell Double Push Press with proper form?
Start by Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height. Bend your knees slightly and engage your core. Initiate the movement by explosively extending your hips, knees, and ankles, driving the kettlebells overhead. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Kettlebell Double Push Press?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Kettlebell Double Push Press?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Kettlebell Double Push Press best for?
The Kettlebell Double Push Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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