Home › Exercises › Bent Press

Bent Press

The Bent Press primarily targets your Abdominals, with support from Glutes, Hamstrings, Lower Back, Quadriceps, Shoulders, Triceps. It requires kettlebell and is best suited to expert lifters.

Expert level · Equipment: Kettlebell · Compound · Pull

Primary muscles: Abdominals Secondary muscles: Glutes, Hamstrings, Lower Back, Quadriceps, Shoulders, Triceps

How to perform Bent Press

  1. Step 1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
  2. Step 2. Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
  3. Step 3. Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.

Frequently asked questions

What is the primary technical focus during a bent press?

The movement requires the lifter to move their body away from the weight by hinging at the hips rather than pushing the weight upward. Success depends on maintaining a vertical forearm and keeping the latissimus dorsi engaged as a shelf for the weight.

Which muscle groups are primarily targeted by the bent press?

While often categorized by abdominal engagement, it is a full-body lift that heavily recruits the obliques, spinal erectors, and shoulder stabilizers. The core must remain under high tension to manage the weight as the torso rotates and hinges.

What is a common mistake to avoid during the descent?

A frequent error is attempting to press the weight with the triceps before the torso has fully descended. This shifts the load away from the skeletal structure and core, significantly increasing the risk of shoulder instability.

How can a beginner safely progress toward a full bent press?

Beginners should start with the windmill to develop the necessary hip hinge and thoracic mobility. Practicing the movement pattern with no weight or a light kettlebell ensures the mechanics are mastered before adding significant load.

How should the bent press be programmed for strength development?

Due to the high neurological demand and technical complexity, it is best performed for low reps, typically 1 to 5 per set. It should be placed early in a workout when the core and stabilizers are fresh.

Sample sets & reps for Bent Press

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Air Bike — bodyweight
  • Alternate Heel Touchers — bodyweight

See all Abdominals exercises →

Want a workout that includes Bent Press and 870+ other exercises? Try the AI Planner — 2 weeks free