2 minutes reading time

Band Suspended Kettlebell Bench Press

Advanced
Equipment
Chest
Chest
Shoulders
Shoulders
Triceps
Triceps
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Compound
Force Type
Push (Bilateral)

The Band Suspended Kettlebell Bench Press is a variation of the traditional bench press where kettlebells are suspended from a barbell using resistance bands. This setup creates an unstable load that challenges your shoulder stability and motor control during every rep. It’s particularly beneficial for athletes, powerlifters, and anyone seeking to reinforce joint stability and bar control under load. Plus, it’s great for building pressing strength through improved neural coordination.

Key Benefits:

  • Enhances shoulder and scapular stability
  • Improves motor control and bar path consistency
  • Strengthens chest, triceps, and shoulders under unstable load
  • Ideal for athletes and powerlifters training through sticking points
  • Promotes better engagement through irradiation (increased tension via gripping)
  1. Loop a resistance band through each kettlebell handle and secure each to a barbell end.
  2. Lie flat on a bench and grip the bar just outside shoulder width.
  3. Retract your shoulder blades and press them firmly into the bench.
  4. Take a deep breath and have your spotter help with the lift-off.
  5. Let the bar settle to reduce shaking, then begin the movement.
  6. Lower the bar slowly and under control to your sternum (or just below).
  7. Touch your chest lightly, then press the bar back up in a straight line.
  8. Repeat for the desired number of reps, maintaining tension and control.
  • If instability feels excessive, squeeze the bar tighter to activate shoulder stabilizers.
  • Keep technique a priority—master the movement before adding load.
  • Ensure bar path stays straight, aligned with wrists and elbows.
  • Stop just short of lockout to maintain tension in the triceps and chest.
  • Don't flare or excessively tuck elbows—use a natural tuck and flare during the press.
  • Arch from the upper/mid back if needed, but avoid overarching the lower back.
  • Always touch the chest lightly—no bouncing or half-reps.
  • Target your sternum for an optimal vertical bar path.
  • Resist wrist extension—aim to “punch the ceiling” with your knuckles.
  • Test different grip widths if you experience shoulder discomfort.
  • Grip the bar tight for more irradiation and control.
  • Feet flat or toes tucked—find the setup that gives you best leg drive.
  • Keep shoulder blades retracted the entire set—don’t let them shift forward.
  • Push yourself into the bench, rather than pushing the bar away from you.
  • Leg drive + glute squeeze = a stable and powerful press setup.
  • Use a spotter for unracking to preserve upper back tension.
  • Think of pulling the bar apart or “bending it” to enhance upper body engagement.

💪 The Band Suspended Kettlebell Bench Press is an elite-level tool for refining control, stability, and strength under load. A favorite for building bulletproof pressing mechanics. 🚀

Gym Mates