Quick Answer
Bent Press is a advanced strength exercise that targets your obliques and shoulders. It uses a kettlebells. Clean kettlebell to shoulder rack position (one side).
Video Tutorial
How to Perform the Bent Press
- 1
Clean kettlebell to shoulder rack position (one side).
- 2
Feet shoulder-width. Lean torso away from KB side, bending at waist.
- 3
Keep eyes on KB.
- 4
As you lean, press KB upward by extending elbow, keeping it aligned over base of support.
- 5
Lower free hand towards ground for balance/support if needed.
- 6
Once arm is locked overhead, return torso to upright.
- 7
Lower KB back to shoulder. Repeat reps, then switch sides.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Bent Press isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Bent Press work?
The Bent Press primarily works your obliques and shoulders. Secondary muscles include the abdominals, glutes, hamstrings, lower back, quadriceps and triceps.
What equipment do I need for the Bent Press?
The Bent Press needs a kettlebells. You can perform it at home or at the gym as long as you have what's listed.
Is the Bent Press suitable for beginners?
The Bent Press is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Bent Press should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bent Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train obliques and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.