Military Press - One Arm, Seated (Kettlebell)

Sit tall. Rack KB at shoulder. Press overhead. Keep core tight to prevent falling to the side.

Quick facts

Primary and secondary muscle groups targeted by this movement.

front shoulders

triceps

What you need and how to position yourself before starting.

kettlebellbench

Unilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on a bench with back support, holding a kettlebell in one hand.
- Place your feet flat on the ground, shoulder-width apart, and maintain a straight posture.
Step 2Position the Kettlebell
- Rest the kettlebell on your knee or thigh before the lift.
- Keep your other hand on the bench for stability.
Step 3Engage Your Core
- Tighten your core muscles to stabilize your body during the lift.
- Keep your back straight and shoulders relaxed.
Step 4Lift the Kettlebell
- Press the kettlebell upward by extending your arm, keeping your wrist straight.
- Ensure that your elbow is close to your body as you lift.
Step 5Reach the Top Position
- Extend your arm fully overhead, keeping your shoulder down and away from your ear.
- Hold the position briefly to maintain balance.
Step 6Lower the Kettlebell
- Slowly lower the kettlebell back to the starting position at shoulder level.
- Control the movement to avoid dropping the weight.
Step 7Repeat
- Perform the desired number of repetitions on one side before switching to the other arm.
- Maintain proper form throughout each repetition.
Step 8Finish the Exercise
- After completing your sets, carefully place the kettlebell down on the floor.
- Stand up slowly, ensuring your back remains straight.