Push Day Workouts With Kettlebells

Push-day workouts centered on kettlebell pressing, with bodyweight push assistance only where exercise-catalog coverage is limited, using straight sets, clear RIR targets, and realistic kilogram progression.
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Workout 1

5 exercises15 sets

Kettlebell Push Day Strength and Hypertrophy Template

Front Delts, Triceps, Glutes, Trapezius, Abdominals, Chest

A push-day template built around kettlebell shoulder pressing plus supplemental bodyweight chest and triceps work, using stable straight sets and RIR-based progression.

  1. 1
    Kettlebell Shoulder Press
    anatomy
    anatomy
    1Exercise

    Kettlebell Shoulder Press

    Rest 2m

    • 18 reps x 14 kgRIR 3
    • 28 reps x 14 kgRIR 2
    • 38 reps x 14 kgRIR 1

    Press vertically with forearm stacked and wrist neutral. Use a full stop in rack position between reps to preserve shoulder control.

  2. 2
    Kettlebell Clean
    anatomy
    anatomy
    2Exercise

    Kettlebell Clean

    Rest 2m

    • 16 reps x 18 kgRIR 3
    • 26 reps x 18 kgRIR 2
    • 36 reps x 18 kgRIR 1

    Hinge, then snap hips to float the bell into rack. Avoid arm curling and hard forearm impact.

  3. 3
    Kettlebell Turkish Get Up
    anatomy
    3Exercise

    Kettlebell Turkish Get Up

    Rest 2m

    • 13 reps x 10 kgRIR 3
    • 23 reps x 10 kgRIR 2
    • 33 reps x 10 kgRIR 1

    Keep eyes on the bell, lock elbow, and move through each phase under control. Pause briefly at each transition point.

  4. 4
    Push Up
    anatomy
    anatomy
    4Exercise

    Push Up

    Rest 1m 30s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Stack shoulders over hands, keep trunk rigid, and reach full lockout each rep.

  5. 5
    Triceps Dip
    anatomy
    5Exercise

    Triceps Dip

    Rest 1m 30s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Keep shoulders depressed, elbows tracking back, and control the bottom range to avoid anterior shoulder stress.