12 Kettlebell Chest Exercises for Serious Pec Development

You’re training with kettlebells wrong! If you thought all you could do were kettlebell swings, you’re missing out on a ton of training opportunities – this includes training your chest!

The chest often gets overlooked in kettlebell training as it’s not as commonly discussed as swings or cleans. However, there are a litany of kettlebell chest exercises and this article will show you 12 chest-focused kettlebell exercises, adding to your kettlebell workouts. Your training is gonna turn up a notch so let’s get to it!

12 KETTLEBELL CHEST EXERCISES:

Each of the following kettlebell chest exercises targets your pecs ensuring you get full development. In addition, they’re also going to train your supporting muscles like the delts, triceps, and lats. 

Below, you’ll find step-by-step instructions, chest areas targeted, and tips to maximize activation—whether you're training for size, strength, or definition.

1. Floor Press

The floor press is a classic chest exercise that’s performed in the same exact manner as a dumbbell press. However, as you lay on the floor, you’ll only train the top range of motion. 

That makes it an awesome tricep exercise but to ensure you really target the chest, follow these cues;

• Really squeeze the pecs as you press the kettlebell up
• Use horizontal adduction and bring your arm across your chest slightly
• Don’t tuck your elbows too much or it will target the triceps

You can use either one or two kettlebells.

How to do a kettlebell floor press:

1. Place your kettlebells on the ground about 6 inches more than shoulder width apart.
2. Get into a supine position between the kettlebells.
3. Lean to one side and place your hand on the kettlebell with an underhand grip. Get it into the ready position, which should have the bell resting on the outside of your forearm with your palm facing toward your body.
4. Grab the other kettlebell and get it into the ready position.
5. The ready position should have your arms at about 45˚ and your shoulder blades pulled back and down.
6. Press straight up until your arms are extended. The bells should be more at upper chest level.
7. Very slowly lower them back down until your elbows touch the floor. Then press back out.
8. Repeat until you finish the allotted reps.

Note: You can have your feet planted to the ground or extended to the ground. You will have more stability with your feet planted to the ground.

2. Seesaw Press

Get into a smooth seesaw rhythm—one kettlebell should rise as the other lowers…and remember to squeeze!

How to do a kettlebell seesaw floor press:

1. Place your kettlebells on the ground about 6 inches more than shoulder width apart.
2. Get into a supine position between the kettlebells.
3. Lean to one side and place your hand on the kettlebell with an underhand grip. Get it into the ready position, which should have the bell resting on the outside of your forearm with your palm facing toward your body.
4. Grab the other kettlebell and get it into the ready position.
5. The ready position should have your arms at about 45˚ and your shoulder blades pulled back and down.
6. Press your right arm up, squeeze at the top, and then as you start to lower it back down, start pressing your left arm up.
7. The seesaw movement should have the kettlebells meeting in the middle as one is coming up and the other is coming down (this is what makes the seesaw press different than alternating presses).
8. Repeat until you finish the allotted reps.

Note: You can have your feet planted to the ground or extended to the ground. You will have more stability with your feet planted to the ground.

3. Decline Floor Press

This variation targets the lower portion of your pec, really filling out your chest. 

You’ll perform it while being in a glute bridge position that will also allow for a slightly deeper chest stretch—great for hypertrophy. 

Further, a little bonus is that you’ll also hit your glutes and hamstrings for full-body activation.

How to do a decline floor press:

1. Place your kettlebells on the ground about 6 inches more than shoulder width apart.
2. Get into a supine position between the kettlebells.
3. Lean to one side and place your hand on the kettlebell with an underhand grip. Get it into the ready position, which should have the bell resting on the outside of your forearm with your palm facing toward your body.
4. Grab the other kettlebell and get it into the ready position.
5. The ready position should have your arms at about 45˚ and your shoulder blades pulled back and down.
6. With your feet planted to the ground, get into a glute bridge position. If you need to adjust your feet to make a stronger and higher glute bridge, then readjust to achieve that.
7. Press straight up until your arms are extended. As you press all the way up, the bells should be more at lower chest level, even slightly lower, not upper chest level.
8. Very slowly lower them back down until your elbows touch the floor. Then press back out.
9. Repeat until you finish the allotted reps.

4. Floor Fly

The classic chest isolation exercise – the chest fly. 

You’ll perform this in the same manner as you would with a dumbbell. Maintain a slight bend in your elbow and let your arm come down all the way to the floor. 

Really focus on keeping your arms out and bring them together noce and high above your chest.

How to do a kettlebell floor fly:

1. Get into a supine position with a kettlebell to the side of your shoulder.
2. Grab the kettlebell with an underhand grip and position your arm at 45˚. Pull your shoulder blades down and back, pressed to the ground.
3. Press the kettlebell straight up like you would a floor press, with the kettlebell at upper chest level.
4. From here, rotate your shoulder inward so your hand is pointing directly to your body (like a neutral grip). Make sure your shoulders are still down and back pressed to the ground. Your elbow should have a slight bend in it.
5. Now, slowly lower your arm down until your elbow touches the ground. Your arm should be perpendicular with your body and your hand pointing straight up.
6. Don’t let your elbow rest on the ground, just touch it and then squeeze your chest to bring the kettlebell up over your body to midline.
7. Repeat for the allotted reps. On the last rep, rotate your shoulder back to the press position and lower the kettlebell back down to the floor.

5. Decline Floor Fly

The same tips apply here as the flat floor fly. The only thing that changes is that you will be in a glute bridge. 

Maintain the glute bridge firmly to maintain emphasis on your lower chest. Be very slow on the eccentric phase (as you lower the kettlebell down with the fly) and get a good stretch.

How to do a kettlebell decline floor fly:

1. Get into a supine position with a kettlebell to the side of your shoulder.
2. Grab the kettlebell with an underhand grip and position your arm at 45˚. Pull your shoulder blades down and back, pressed to the ground.
3. With your feet planted to the ground, get into a glute bridge position. If you need to adjust your feet to make a stronger and higher glute bridge, then readjust to achieve that.
4. Press the kettlebell straight up like you would a floor press, with the kettlebell at upper chest level.
5. From here, rotate your shoulder inward so your hand is pointing directly to your body (like a neutral grip). Make sure your shoulders are still down and back pressed to the ground. Your elbow should have a slight bend in it.
6. Now, slowly lower your arm down until your elbow touches the ground. Your arm should be perpendicular with your body and your hand pointing straight up.
7. Don’t let your elbow rest on the ground, just touch it and then squeeze your chest to bring the kettlebell up over your body to midline.
8. Repeat for the allotted reps. On the last rep, rotate your shoulder back to the press position and lower the kettlebell back down to the floor.

Muscle worked: Pec major and minor, with emphasis on the lower inner head.

The same tips apply here as the flat floor fly. The only thing that changes is that you will be in a glute bridge. So, maintain that glute bridge firmly. And thanks to the glute bridge, you are going to be getting a little more of a stretch in your chest.

Be very slow on the eccentric phase (as you lower the kettlebell down with the fly).

6. Crush Grip Floor Press

This exercise obviously involves just a single kettlebell. Ideally, it should be a heavy kettlebell, relative to your strength level.

Here’s the catch – you’re not holding the kettlebell, you’re squeezing it. Be sure to keep your hands on the sides of the kettlebell to ensure you’re not supporting it.

Really squeeze your chest and move slowly and controlled to allow for maximum time under tension.

Note: Crush grip involves holding the kettlebell on the bell with both hands. Thus, it is like a close grip press.

How to do a crush grip floor press:

1. Get into a supine position, with your feet to the floor or extended straight to the ground (up to you).
2. Lean to the side and grab the kettlebell with your hands on the bell. Your thumbs should be on the inner part of the bottom of the handle, to make sure the kettlebell is secure.
3. Rotate so your back is to the floor, shoulders pulled down and back. Your arms should be in a 45˚ position and the kettlebell resting on your chest.
4. Press your kettlebell up and forward a little, so it’s level more with the top of your chest.
5. Slowly lower it back down until it is just above your chest (don’t touch it to your chest), then press back up. Really squeeze your chest at the top.
6. Repeat for the allotted reps. Return the kettlebell to the floor in the same way you got it into the starting position.

7. Pullover 

The chest pullover is a classic chest exercise from the Golden Era of bodybuilding. While it’s usually performed with a barbell or dumbbell, you can easily use a kettlebell.

Really focus on getting a good stretch in your chest as your arms fall behind your head. Lower the kettlebell slowly and try to really reach as far behind your head as possible, just be sure to keep your arms straight.

How to do a kettlebell pullover:

1. Get into a supine position and bring the kettlebell onto your chest holding it by the horns (the sides of the kettlebell handle) so your hands are in a neutral position. The bell should be resting near where your thumbs are, so it’s like an upside down grip.
2. Press the kettlebell straight up (with this grip, the bottom of the bell will be pointing up).
3. With your arms extended (just a slight bend in your elbow), slowly lower the kettlebell down and back behind you (your arms will remain extended).
4. When the kettlebell touches the ground, pull it back over so it is directly over your chest and your arms are perpendicular with your body.
5. Repeat for the allotted reps.

8. Kettlebell Push Up

The kettlebell push-up will give you a much larger range of motion, allowing for a deep chest stretch—key for muscle growth. 

Research shows stretch-based tension is more effective for hypertrophy than contraction alone. 

If shoulder mobility is limited, go as deep as comfortably possible and gradually work to increase your range over time. Or, you can flip the kettlebell on its side and place your hand on the base.

You should ideally use two kettlebells for this one.

How to do a kettlebell push up:

1. Place the kettlebells down at shoulder width distance.
2. Place your hands on the handle of the kettlebell, which will put you in a neutral grip.
3. Perform a push up, going as deep as you can.
4. Repeat for the allotted reps.

9. Offset Push Up

If you only have one kettlebell, or you just want a more intense contraction, the offset push-up will get the job done. 

The uneven position is great for getting a deeper stretch on the working side and it promotes shoulder stability and core strength.

Be sure to hit both sides evenly by changing which hand is on the kettlebell every other set. Also, try to go as deep as you can on the working side.

How to do an offset push up:

1. Place a kettlebell down on the ground.
2. Place one hand on the bell and the other hand shoulder width apart on the ground. This is an offset position.
3. Perform your push ups like this.

10. Crush Grip Push Up

The close grip push-up is another variation to target the chest a little bit differently. Place both hands on the base of the kettlebell to ensure optimal activation.

Try to go low enough to touch your chest to the kettlebell and press up so your arms are extended. This will allow you to get a good stretch at the bottom and a peak contraction at the top, which is great for building muscle.

How to do a crush grip push up:

1. Place a kettlebell down on the ground (ideally a kettlebell with a large bell).
2. Get onto your knees and place your hands on the bell. Your thumbs will be just about touching and your fingers will wrap around to the sides of the bell. This is your crush grip, which is like a close grip push up or a diamond push up.
3. Get into a push up position.
4. Perform your push ups with the crush grip.

Muscles Worked: Pectoralis Major with an emphasis on your lower and inner chest. Your triceps and delts will be working as well, with your triceps being primary movers.

Try to go low enough to touch your chest to the kettlebell and press up so your arms are extended. This will allow you to get a good stretch at the bottom and a peak contraction at the top, which is great for building muscle.

11. Incline Press Out

The press out is similar to the squeeze press except you’re standing up. This will naturally require greater activation in the shoulders as well as your chest. 

When you press, press at a slight incline to get more chest activation, especially at the upper head of your pec major.

And again, try not to hold the kettlebell but rather squeeze it!

How to do the incline press out:

1. Standing upright, hold the kettlebell with a crush grip. You can also hold it by the horns with the bell pointing down. Stand with your feet hip width apart and keep your core tight and your spine in a neutral position.
2. With the kettlebell at sternum level, press the kettlebell forward and up. You’ll be pressing at a diagonal angle. When your arms are fully extended, the bell should be above head level.
3. Return the kettlebell back in the same path back to sternum level.
4. Repeat for the allotted reps.

12. Upright Front Raise

Make sure as you raise the kettlebell up you are bringing it towards your midline, as this will give you more chest activation. 

Use a cop grip as it will allow you to keep your wrist straight. As for your elbow, it should not be moving. Your arm will remain extended with a slight bend in the elbow throughout the exercise.

How to do an upright front raise:

1. Standing upright, hold the kettlebell with a cop grip (hand in-between the handle with your palm to the top of the bell - the handle will be pointing down and bell pointing up). Stand with your feet hip width apart and keep your core tight and your spine in a neutral position.
2. With a slight bend in your elbow and the kettlebell to the side of your body, raise the kettlebell up and slightly inward, so that it come up to chest level just about at the midline of your body.
3. Slowly lower it back down to your side and then repeat for the allotted reps.

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KETTLEBELL CHEST WORKOUTS:

We’re not going to go over 3 different kettlebell chest workouts based on different goals - do you want to build strength, increase muscle, or both?

Either way, you’ll find a kettlebell training program below!

Also, be sure to check out these other kettlebell workouts;

• Full body workouts
• Upper body 
• Lower body

Kettlebell Chest Workout for Hypertrophy

5 Minute Dynamic Warm Up

Always warm-up before your workouts. In addition, use a dynamic workout as it can actually improve your performance.¹ Here’s an awesome warm-up that targets your chest.

• Jumping Jacks Or High Knees (With Arms Out): 1-2 Minutes
• Inch Worms: 5
• Mountain Climbers (Moderate Pace): 30
• Shoulder Taps (Moderate Pace): 20
• Planks (Hand To Toe): 10-20
• Pushups: 5-10

Kettlebell Chest Workout

1. Decline Push Ups: 3 sets x 10-20 reps
2. Floor Press: 4 sets x 10 reps (each side if doing single kb floor presses)
3. (Superset) Floor Fly x Close Grip Bell Presses: 3 sets x 10 reps
4. Offset Push Up: 3 sets x 10 reps each side
5. Standing Frontal Raises: 3 sets x 10 reps each side

Approximately 60 seconds rest between sets. Less time between sets if your kettlebell weight is not that challenging for you (i.e. 30-45 seconds) or more rest time (max 90 seconds) if it is very challenging.

Finisher (as many rounds as possible in 5 minutes):

• Burpees x 5 reps
• Kettlebell Swings x 10 reps
• High Plank Jacks x 10 reps

This finisher is a great way to fully exhaust your body and maximize metabolic stress.

For the first month, focus on increasing reps and keep the workout consistent (although you can switch up the order of the exercises). After a month, swap out some exercises for different chest exercises. You can also focus on increasing the weight load or decreasing the rest time. After another month, change up the routine.

Kettlebell Chest Workout for Strength

5 Minute Dynamic Warm Up

Follow this dynamic workout to get your body and chest ready to lift.

• Jumping Jacks Or High Knees (With Arms Out): 1-2 Minutes
• Inch Worms: 5
• Mountain Climbers (Moderate Pace): 30
• Shoulder Taps (Moderate Pace): 20
• Planks (Hand To Toe): 10-20
• Pushups: 5-10

Kettlebell Chest Workout For Strength 

This is a strength focused workout, but it will also help you build muscle as well.

Ideally, you will want a range of kettlebell sizes for strength training. You can work up in weight with each set, starting light just to allow your joints and muscles to warm up to heavy weight.

1. Seesaw Floor Press: 5 sets x 5-8 reps (5-8 each side - with each set, increase the weight if you can and lower the reps as needed).
2. Decline Floor Press (from glute bridge position): 4 sets x 8 reps
3. Push Ups On The Bell: 3 sets x 10 reps
4. Floor Flys: 3 sets x 10 reps each side.

Kettlebell Push Workout for Strength & Hypertrophy

5 Minute Dynamic Warm Up

Follow this dynamic workout to get your body and chest ready to lift.

• Jumping Jacks Or High Knees (With Arms Out): 1-2 Minutes
• Inch Worms: 5
• Mountain Climbers (Moderate Pace): 30
• Shoulder Taps (Moderate Pace): 20
• Planks (Hand To Toe): 10-20
• Pushups: 5-10

Kettlebell Chest Workout For Strength & Hypertrophy

1. Floor Press: 4 sets x 8 reps
2. Decline Seesaw Press: 3 sets x 10 reps each side
3. Decline Fly: 3 sets x 8 reps
4. Strict Press: 4 sets x 8 reps each side
5. Close Grip Floor Presses On The Ball: 3 sets x 10 reps

Descending/Ascending Ladder:

• Kettlebell Goblet Press x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
• Push Up x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Rest only when needed. You’ll do kettlebell goblet press for 10 reps then right into the push up for 1 rep, then the goblet press for 9 reps and the push up for 2, until you reach 1 rep for goblet press and 10 reps for push up.

Here are some good chest and shoulder stretches for before and after the workout.

Best Kettlebell Workouts

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ARE KETTLEBELLS EFFECTIVE FOR TRAINING CHEST?

Yes, kettlebells can be just as effective as dumbbells or barbells for building chest muscle and strength as long as you follow the proper variables:

• Use correct exercise selection
• Load properly and progressively 
• Focus on form and tension
• Train until you approach failure

That’s precisely what we showed above with the 12 chest exercises. Now it’s your responsibility to train with intensity and consistency.

However, it’s helpful to understand how your chest functions so you can better grasp the purpose behind each movement.

ANATOMY & FUNCTION OF THE CHEST

Your chest has two muscles on both sides, the pectoralis major and pectoralis minor, collectively known as your pecs.

Pectoralis Major

The pectoralis major is the larger of your two chest muscles, making up the bulk of your chest. It spans from the sternum, ribs, and clavicle to the humerus. 

It has two heads—upper and lower—which attach to the same point on the upper arm. While both heads perform similar functions, they activate differently depending on the angle of your arm during movement.²

Lower Chest (Sternocostal Head)- The sternocostal head, or “lower chest,” makes up about 80% of the pec major’s size. It drives key actions like arm adduction and internal rotation, and is the primary mover in flat or decline pressing movements.

Exercises that target the sternocostal head - dips, push ups (or flat presses), flys, decline push ups (or decline presses).

Upper Chest (Clavicular Head)- The clavicular head originates at the clavicle (collar bone). It is your “upper chest”. It helps with the above actions, but it also takes control when lifting the arm forward or pressing at an upward angle.

Exercises that target the clavicular head - incline press, decline push ups, low cable fly.

Pectoralis Minor

The pec minor is a small triangular muscle beneath the pec major, connecting your ribs to the coracoid process of the scapula.

It helps control the movement of the shoulder blades, acting as a stabilizer during most chest exercises. It becomes more active in movements like dips, decline presses, pull-ups, and pulldowns—especially when the body leans forward, and the shoulders are pulled down.

This highlights the importance of varying angles and exercises to fully develop your chest.

HOW DO YOU TRAIN CHEST WITH KETTLEBELLS?

Kettlebells are famous for explosive full-body moves like swings and snatches. However, these only deliver slight chest activation.

To truly target and build your pecs, you need "grinds"—slow, controlled movements that maximize tension and mimic traditional dumbbell or barbell lifts.

If you simply want to stay in good shape and become more explosive and powerful, ballistics are great, but if you want to build serious muscle, grinds are a must…

You can train your chest with kettlebells much like you would with dumbbells—most dumbbell chest exercises can be replicated, bench or not. 

The key difference is in the kettlebell’s shape and offset weight, which may require varied grip positions. Done right, kettlebell exercises can target your chest just as effectively.

TECHNIQUES:

Kettlebell training makes targeting the full body fairly simple—but chest exercises can be a bit trickier, especially without a bench. 

Since most chest work in the gym involves bench presses, kettlebell users without a bench may feel limited. The good news? You can still build your chest effectively with kettlebells—no bench needed. The exercises below can be done anywhere, even with just one kettlebell.

Before we dive in, here are key training principles to follow if you want to build muscle and strength with kettlebells—or any free weights.

Rep Schemes

Altering the weight load and rep range will stress the body in new ways and help you achieve different goals. 

We recommend that you work across the whole spectrum of reps so that you can become more well-rounded in strength and endurance, while also putting on muscle.

• Power: 1-3 reps
• Strength: 4-6 reps
• Hypertrophy: 8-20 reps
• Endurance: 20+ reps

Note: Remember, form is of the utmost importance. For hypertrophy, that means you want to choose a weight load that allows you to do a minimum of 8 reps with good form. Once your form breaks down, you’ve gone past failure. 

Time Under Tension

If you want to build muscle, time under tension is vital. You want to maximize the time under tension and have a high volume of it within a workout.

We used 8-20 reps because this should give you the time under tension required for hypertrophy. Typically that’s 30-60 seconds per set with a considerable weight load relative to your strength level.

So, if you want to build muscle, do a high volume of work (meaning more sets with significant time under tension) during your chest workouts.

For strength training, it's more like 4-20 seconds. But this requires heavy loads to be effective. 

Progressive Overload

If you want to build muscle and strength, you need to place more stress on your muscles than they are used to. This is what we mean by "overload".

Your muscles will quickly adapt to the new stress you are placing on them, which is how you improve (i.e. get stronger and grow muscle).

However, if you don’t progressively overload your muscles (continue to place more stress on them than they are used to), your training will stagnate.³

Now, there are various ways to go about this;

• Increase the load
• Increase the reps/time under tension
• Increase the volume of your workout (more sets and exercises)
• Increase the intensity
• Decrease the rest time 
• Use progression exercises

With that said, increasing reps or load tends to be ideal. As you train week to week, simply focus on adding either one to place a greater  demand on your muscles.

Related: In-depth Guide to Progressive Overload Techniques

Kettlebell Training: Strength vs Hypertrophy

If you are training for strength, then you can focus on just chest presses and try to increase the weight and reps little by little. The chest press is a compound movement and it is really all you need when combined with other big grind exercises like rows and strict presses. 

If you want to build muscle, then having a good variety of exercises is ideal, so you can hit your chest from all angles and stress your pecs in other ways besides just increasing the weight load and reps. 

If you want to see consistent improvements in strength and/or hypertrophy, then it’s important that you aim to adequately stress your muscles each week with some form (or forms) of progressive overload.

What about training for both strength and hypertrophy?

You most certainly can train for both strength and size, just be sure to use a mix of rep ranges and weight loads.

For example, each workout you may do; 

• 1-2 exercises with a lower strength-focused rep range (4-6)
• 1-2 exercises with a moderate rep range for hypertrophy (6-8) 
• 2-4 isolation or smaller accessory work with higher reps (10-15) 

One technique we really like is a pyramid for your primary exercises. Work up to a heavy set (4-6 reps) followed by a couple drop sets.

When it comes to strength and hypertrophy, these two types of training complement each other and you can easily train for both – in fact, you should.

Do kettlebell swings work chest?

The kettlebell swing is a full-body movement, but it doesn't significantly target the chest. The bell rises from the momentum caused by hip drive, not arm or chest effort. 

Your shoulders stabilize, and your chest stays lifted with good posture. While not a chest exercise, swings are great for boosting heart rate and burning fat—ideal between sets or as a workout finisher.

DON’T HAVE TWO KETTLEBELLS OF THE SAME WEIGHT FOR DOUBLE KETTLEBELL CHEST EXERCISES?

If you don’t have pairs of kettlebells and you want to do double kettlebell chest exercises, then just use two kettlebells of similar weight. For example, if you have a 35lb and a 44lb kettlebell, use one in each hand to do a double floor press. Just be sure to switch sides each set.

This may seem strange to those who are new to kettlebell training, but this is common practice in the kettlebell training community. A lot of people prefer to buy singles in a range of weight rather than buying pairs (it gets expensive!)

Regardless, using two kettlebells of different sizes is pretty much just as effective as pairs, especially if the weight of the kettlebell is pretty similar (within 10lbs).

Related: Single vs Double Kettlebell Training 

SUMMARY

Note: For any of the above workouts, you can use a single kettlebell or doubles. If you are using a single kettlebell, then just be sure to hit both sides equally. This will make your workout a little longer, but your rest time between sets can be shorter because one side was resting, so it shouldn’t be much longer.

If you want to focus more on conditioning while still focusing on hypertrophy, then use protocols like circuits, AMRAPs, and EMOMs for the main portion of your workout. Metabolic workouts are great for burning fat and building muscle at the same time. Keep the rest time low and the volume high.

More Kettlebell Training Resources:

• Kettlebell Leg Exercises
• Kettlebell Shoulder Exercises
• Kettlebell Bicep Exercises
• Kettlebell Tricep Exercises
• Kettlebell Deadlift Variations
• Kettlebell Row Variations
• Kettlebell Core Exercises
• 50 Best Kettlebell Exercises

Buy kettlebells from SET FOR SET

References 

1. MCMILLIAN, DANNY J.1; MOORE, JOSEF H.2; HATLER, BRIAN S.3; TAYLOR, DEAN C.3. DYNAMIC VS.STATIC-STRETCHING WARM UP: THE EFFECT ON POWER AND AGILITY PERFORMANCE. Journal of Strength and Conditioning Research 20(3):p 492-499, August 2006. https://journals.lww.com/nsca-jscr/abstract/2006/08000/DYNAMIC_VS_STATIC_STRETCHING_WARM_UP__THE_EFFECT.6.aspx
2. Christian, Jamison R.; Gothart, Sydney E.; Graham, Harrison K.; Barganier, Katelyn D.; Whitehead, Paul N.. Analysis of the Activation of Upper-Extremity Muscles During Various Chest Press Modalities. Journal of Strength and Conditioning Research 37(2):p 265-269, February 2023. | DOI: 10.1519/JSC.0000000000004250 https://journals.lww.com/nsca-jscr/abstract/2023/02000/analysis_of_the_activation_of_upper_extremity.1.aspx
3. Plotkin D, Coleman M, Van Every D, et al. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022;10:e14142. Published 2022 Sep 30. doi:10.7717/peerj.14142 https://pubmed.ncbi.nlm.nih.gov/36199287/