MUSCLES ENGAGED Chest Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring). Triceps Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the "flabby arm" look). Equipment Used Kettlebell The kettlebell is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. Sizes may range from 4 pounds (1.8 kg) to 175 pounds (79 kg). Exercise Instructions Step 1 Start on the floor while holding a kettlebell in each hand. keep your shoulders down and away from your ear lobes and hold the kettlebells directly above your shoulders. Step 2 Pull your elbows towards the floor and keep a 90 degree bend in your arms. Try to touch your elbows to the floor at the same time while maintaining your core bracing. Step 3 Press the kettlebells back up and try to press yourself away from the kettlebells and into the floor.