{"id":4820,"date":"2021-08-24T00:42:49","date_gmt":"2021-08-24T04:42:49","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=4820"},"modified":"2023-02-24T06:25:21","modified_gmt":"2023-02-24T11:25:21","slug":"kettlebell-pushups","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/kettlebell-pushups","title":{"rendered":"Kettlebell Pushups: Variations, How-To &#038; Benefits"},"content":{"rendered":"\n<p>The pushup is a popular and effective exercise for developing sizeable pecs and a firm torso. <\/p>\n\n\n\n<p>You can perform pushups in various ways with and without equipment.<\/p>\n\n\n\n<p>Beginners do them using their body weight, while experienced fitness freaks do <a href=\"https:\/\/thefitnessphantom.com\/weighted-push-ups\" target=\"_blank\" data-type=\"post\" data-id=\"4285\" rel=\"noreferrer noopener\">pushups with weights<\/a>.<\/p>\n\n\n\n<p>I&#8217;ve already shared various <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-push-ups-and-their-benefits\" data-type=\"post\" data-id=\"1614\" target=\"_blank\" rel=\"noreferrer noopener\">dumbbell pushups<\/a> in my previous article, and today, I&#8217;ll share how you can do them with kettlebells.<\/p>\n\n\n\n<p>Kettlebells are great equipment, allowing you to perform pushups in multiple ways and helping you <a href=\"https:\/\/thefitnessphantom.com\/5-day-kettlebell-workout-routine\" target=\"_blank\" data-type=\"post\" data-id=\"9328\" rel=\"noreferrer noopener\">build strength and muscles<\/a>.<\/p>\n\n\n\n<p>Whether you train at home or in the gym, you can incorporate kettlebell pushups into your <a href=\"https:\/\/thefitnessphantom.com\/12-week-kettlebell-program-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"5033\" rel=\"noreferrer noopener\">workout routine to increase your strength, mobility, and mass<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Muscles Worked During Kettlebell Pushups <\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Push-up-with-kettlebells-1024x683.jpg\" alt=\"pushup with kettlebells\" class=\"wp-image-5096\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Push-up-with-kettlebells-1024x683.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Push-up-with-kettlebells-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Push-up-with-kettlebells-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Push-up-with-kettlebells.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">pushup with kettlebells<\/figcaption><\/figure>\n<\/div>\n\n\n<p>The kettlebell pushup and its variations work throughout the upper body muscles, including the chest, arms, core, shoulder, and back and help you build a muscular trunk.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Chest<\/strong>: The chest muscles are engaged during every pushup variation. <\/li>\n\n\n\n<li><strong>Arms<\/strong>: The crush grip kettlebell pushup engages more of your triceps muscle.<\/li>\n\n\n\n<li><strong>Back<\/strong>: The kettlebell pushup row builds your chest and back together.<\/li>\n\n\n\n<li><strong>Shoulder<\/strong>: Kettlebell T pushup can help you target your deltoids.<\/li>\n\n\n\n<li><strong>Core<\/strong>: Nearly each kettlebell pushup variation works to engage and strengthen your core muscle.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Safety and Tips for Performing KB Pushups Effectively<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Select The Right Kettlebell<\/h3>\n\n\n\n<p>Picking the correct weight is important when it comes to performing pushups safely and effectively with kettlebells. So, depending on your fitness level, choose a kettlebell that is the perfect fit for you.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Keep your Core Tight and Back Straight<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Keep your spine as neutral as possible and your abdominal muscles engaged throughout the pushups because it protects your back from injuries and helps you perform pushups effectively.<\/h4>\n\n\n\n<h3 class=\"wp-block-heading\">3. Slow and Controlled<\/h3>\n\n\n\n<p>It is best to prefer quality over quantity when it comes to training. Performing each rep in a controlled fashion and feeling the proper contraction in the working muscles help elicit maximum results. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6 Best Kettlebell Pushups to Build Muscle<\/strong><\/h2>\n\n\n\n<p>Here are four pushups you can do using a pair of kettlebells.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Standard Deficit Push up<\/li>\n\n\n\n<li>Kettlebell pushup row<\/li>\n\n\n\n<li>T pushup with kettlebell<\/li>\n\n\n\n<li>Narrow Grip Kettlebell Pushup<\/li>\n<\/ul>\n\n\n\n<p>You can also do these pushup variations with a single kettlebell:<\/p>\n\n\n\n<ul class=\"wp-block-list\" type=\"1\">\n<li>Crushed Grip Push up<\/li>\n\n\n\n<li>Staggered push up<\/li>\n<\/ul>\n\n\n\n<p>Let&#8217;s see how to do each one with step-by-step instructions:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Deficit Push ups on Kettlebells<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Kettlebell-push-up-1024x683.jpg\" alt=\"Kettlebell Push up\" class=\"wp-image-5097\" width=\"820\" height=\"546\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Kettlebell-push-up-1024x683.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Kettlebell-push-up-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Kettlebell-push-up-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/09\/Kettlebell-push-up.jpg 1200w\" sizes=\"(max-width: 820px) 100vw, 820px\" \/><figcaption class=\"wp-element-caption\">Kettlebell Push up<\/figcaption><\/figure>\n<\/div>\n\n\n<p>The deficit pushups <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-chest-exercises-you-can-do-without-a-bench\" data-type=\"post\" data-id=\"3798\" target=\"_blank\" rel=\"noreferrer noopener\">provide excellent stretch to the pectoral muscles<\/a> and help improve the upper body&#8217;s strength, size, and definition. <\/p>\n\n\n\n<p>It also engages core muscles higher than the floor pushup, as shown in a<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4126284\/\" target=\"_blank\" rel=\"noreferrer noopener\"> study published by the Journal of Sports Science and Medicine<\/a>.<\/p>\n\n\n\n<p><strong>Steps to do it:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Place a kettlebell on the floor (slightly wider than shoulder-width apart).<\/li>\n\n\n\n<li>Get into an \u201cup\u201d position of a pushup with your hands firmly gripping the kettlebell handle.<\/li>\n\n\n\n<li>Brace your core and keep your body straight from top to bottom. That\u2019s the start.<\/li>\n\n\n\n<li>Slowly bend your elbows as you lower your chest toward the floor.<\/li>\n\n\n\n<li>Once your chest is nearly close to the floor, push yourself up until your arms are fully straight. That\u2019s your one repetition.<\/li>\n\n\n\n<li>Do it as many times as you like.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">2. Kettlebell Pushup to Row<\/h3>\n\n\n\n<p>The pushup to row is a <a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"4243\" rel=\"noreferrer noopener\">compound movement that works on multiple muscles<\/a> simultaneously, including the chest, back, arms, abs, and shoulder, and helps you build muscle and improve balance and coordination.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"How To Do Kettlebell Push Up with Row | Exercise Demo\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/mfIVnhatslw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Steps to do it:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Go into an \u201cup\u201d position of a pushup with your hands firmly gripping the kettlebell with a neutral grip and arms straight underneath the shoulders.<\/li>\n\n\n\n<li>Keep your feet slightly wider than shoulder-width apart, which will help you perform rowing effectively.<\/li>\n\n\n\n<li>Hold your abdominal muscle tight and maintain a flat back. This is your starting position.<\/li>\n\n\n\n<li>Lower your chest to the floor as low as possible, and press back to the start.\u2019<\/li>\n\n\n\n<li>Now, lift the right kettlebell off the floor and row at your side until your back muscle is engaged.<\/li>\n\n\n\n<li>Hold the kettlebell for a couple of seconds at the top and then return to the start and repeat on your left side to complete one rep.<\/li>\n\n\n\n<li>Do as many reps and sets as you like.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">3. Narrow Grip KB Push up<\/h3>\n\n\n\n<p>The narrow grip pushup is one of my favorite <a href=\"https:\/\/thefitnessphantom.com\/list-of-kettlebell-exercises-with-pdf\" data-type=\"post\" data-id=\"8820\" target=\"_blank\" rel=\"noreferrer noopener\">kettlebell exercises<\/a> that I often perform on my push day. It bolsters the pecs, triceps, anterior deltoids, and biceps muscles and helps develop a muscular torso.<\/p>\n\n\n\n<p>&nbsp;If you\u2019re a beginner, you can do it on your all-fours.<\/p>\n\n\n\n<p><strong>Steps to do kettlebell narrow pushups<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Narrow Grip KB Push Up\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/-_Pi2xFWbnc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Place the kettlebell on the floor, a couple of inches shorter than shoulder-width apart.<\/li>\n\n\n\n<li>Hold the handle firmly with your hands and arms straight under your chest. That\u2019s the start.<\/li>\n\n\n\n<li>Lower your torso toward the ground as low as you can go, and then extend your arms to return to the start.<\/li>\n\n\n\n<li>Repeat for the desired number of times.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">4. Kettlebell T Pushup<\/h3>\n\n\n\n<p>The T pushup is an advanced-level exercise requiring good strength and balance. It <a href=\"https:\/\/thefitnessphantom.com\/3-day-kettlebell-workout-for-beginners-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13290\" rel=\"noreferrer noopener\">activates multiple upper and lower body muscles<\/a> and helps you increase mass, mobility, and muscle coordination.<\/p>\n\n\n\n<p>The lighter weight you use, the better you can perform.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"T PUSH UP\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/eFu-R8TIF_w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>How to do <strong>kettlebell<\/strong> T pushups<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Grab a pair of kettlebells with a neutral grip and get into a high plank position with your arms straight below your shoulders.<\/li>\n\n\n\n<li>Keep your feet two times wider than hip-width apart.<\/li>\n\n\n\n<li>Brace your core, hips, and glutes, and keep your body straight from top to bottom. This is your starting position.<\/li>\n\n\n\n<li>Bend your arms and lower your body toward the floor until your chest is a few inches off the floor, and then extend your arms to return to the starting position.<\/li>\n\n\n\n<li>Now, raise your left arm along with your body to the left.<\/li>\n\n\n\n<li>Rotate your body to the left until your arm is straight up toward the ceiling so your body forms the letter T shape.<\/li>\n\n\n\n<li>Repeat on another side to complete one rep. Do it as many times as possible.<\/li>\n\n\n\n<li>Use lightweight kettlebells and perform each rep slowly and safely.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">5. Crushed Grip Single Kettlebell Push up<\/h3>\n\n\n\n<p>The crushed grip pushup helps add strength and mass to the pectoral muscles and bolsters the triceps muscles. It also increases wrist mobility and strengthens forearms.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"How To Do Close Grip Kettlebell Push Up | Exercise Demo\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/EjjIImOUdCc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Steps to do it:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sit on your knees and place a kettlebell on the floor in front of you.<\/li>\n\n\n\n<li>Put your hands on the kettlebell firmly with a crushed grip. Do not grip the handle.<\/li>\n\n\n\n<li>Keep your arms straight underneath your chest, lift your knees off the ground, and keep your body straight from head to heels. <\/li>\n\n\n\n<li>Maintain a tight core and flat back. That&#8217;s the start.<\/li>\n\n\n\n<li>Lower your upper body until your chest is close to the weight.<\/li>\n\n\n\n<li>Pause for a moment and then extend your arms to return to the start. This is your one rep.<\/li>\n\n\n\n<li>Do three sets of 8 to 12 reps each with 2-3 minutes rest between sets.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">6. <span style=\"font-size: inherit;\">Staggered Pushup<\/span><\/h3>\n\n\n\n<p>The single-arm or staggered pushup is an intermediate-level exercise you can do with one kettlebell. It hits several muscles simultaneously, including the deltoids, pecs, arms, and core, and helps build an athletic torso.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Staggered Kettlebell Push-up\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/jBUdcUfsgVo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Steps to perform a staggered pushup:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Sit on your knees, and place a kettlebell on the ground in front of your right shoulder.<\/li>\n\n\n\n<li>Place your left hand on the floor and grab the kettlebell with your right hand.<\/li>\n\n\n\n<li>Keep your arms extended just below your shoulder and brace your core. That&#8217;s the start.<\/li>\n\n\n\n<li>Now, do as many pushups as you like.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Undeniable Benefits of Kettlebell Push ups<\/strong><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Kettlebell pushups work on various muscles simultaneously, such as the chest, shoulders, arms, core, and back.<\/li>\n\n\n\n<li>Performing push ups with kettlebells increases strength, builds muscle mass, and improves stability.<\/li>\n\n\n\n<li>The kettlebell pushup exercises also improve grip strength, as you hold them in different ways during the several variations.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How often Should You Do Pushups?<\/strong><\/h2>\n\n\n\n<p>You should do pushups two to three times a week. It would be best to do a combination of different pushups so you can bolster your entire upper body muscles and grow mass.<\/p>\n\n\n\n<p>For example, you can do deficit and crushed grip pushups on Monday, pushups to row and staggered pushups on Wednesday, and narrow grip and T pushups on Friday.<\/p>\n\n\n\n<p>Aim to perform three sets of 10 reps each to complete sixty pushups every alternate day.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The pushup is a popular and effective exercise for developing sizeable pecs and a firm torso. You can perform pushups in various ways with and without equipment. Beginners do them using their body weight, while experienced fitness freaks do pushups with weights. I&#8217;ve already shared various dumbbell pushups in my previous article, and today, I&#8217;ll &#8230; <a title=\"Kettlebell Pushups: Variations, How-To &#038; Benefits\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/kettlebell-pushups\" aria-label=\"Read more about Kettlebell Pushups: Variations, How-To &#038; Benefits\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":5094,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[333],"tags":[],"class_list":["post-4820","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kettlebell-workout"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4820","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=4820"}],"version-history":[{"count":8,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4820\/revisions"}],"predecessor-version":[{"id":14149,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4820\/revisions\/14149"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/5094"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=4820"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=4820"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=4820"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}