Kettlebell Seated Two Arm Military Press
Learn how to do the Kettlebell Seated Two Arm Military Press with proper form and technique. This kettlebell exercise primarily targets your Delts, with secondary emphasis on Triceps, Upper Back.
How to Do the Kettlebell Seated Two Arm Military Press
Follow these steps to perform the Kettlebell Seated Two Arm Military Press with correct form:
- 1Sit on a bench with your back straight and feet flat on the ground.
- 2Hold a kettlebell in each hand at shoulder level with your palms facing forward.
- 3Press the kettlebells overhead by extending your arms fully.
- 4Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level.
- 5Repeat for the desired number of repetitions.
Kettlebell Seated Two Arm Military 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 Seated Two Arm Military 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 Seated Two Arm Military Press work?
The Kettlebell Seated Two Arm Military Press primarily targets your Delts. Secondary muscles worked include Triceps, Upper Back. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Kettlebell Seated Two Arm Military Press?
The Kettlebell Seated Two Arm Military 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 Seated Two Arm Military Press with proper form?
Start by Sit on a bench with your back straight and feet flat on the ground. Hold a kettlebell in each hand at shoulder level with your palms facing forward. Press the kettlebells overhead by extending your arms fully. 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 Seated Two Arm Military 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 Seated Two Arm Military 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 Seated Two Arm Military Press best for?
The Kettlebell Seated Two Arm Military 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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