Seated Press

Sit tall like a proud bear on a stump, then press that kettlebell up to the treetops. Keep your ribs tucked, belly braced, and shoulder packed so the bell doesn’t wobble like a jar of honey. Smooth up, controlled down, and you’ll grow mighty overhead paws.

Instructions

1. Sit upright on a bench with feet flat and core braced.
2. Hold a kettlebell in the rack position at shoulder height (wrist neutral, forearm vertical).
3. Squeeze glutes lightly, keep ribs down, and set the shoulder blade (down and back).
4. Press the kettlebell overhead in a smooth line, moving your head slightly back then through as it passes your forehead.
5. Finish with the arm straight overhead and biceps near the ear, without shrugging.
6. Lower the kettlebell under control back to the rack position.
7. Complete reps, then switch sides if performing single-arm sets.

Benefits

• Builds shoulder pressing strength and hypertrophy
• Improves overhead stability and scapular control
• Challenges core bracing and anti-rotation (especially single-arm)
• Less leg drive than standing presses, isolating the press more
• Carries over to overhead lifting and sport movements

Key Points

• Stay tall: brace the core and avoid leaning back.
• Keep the kettlebell stacked over the forearm and midfoot for balance.
• Press smoothly; control the descent.
• Lock out overhead without shrugging the shoulder.
• If pain occurs in the shoulder, reduce range, load, or adjust elbow path.

Common Mistakes

• Leaning back and flaring ribs to cheat the press
• Overarching the lower back instead of bracing
• Letting the elbow drift too far out or too far behind the body
• Shrugging to lock out instead of keeping the shoulder packed
• Banging the kettlebell down quickly with no control
• Pressing with a bent wrist (poor stacking)