Kettlebell Floor Fly
Perform the kettlebell floor fly to build chest strength and definition. This exercise targets your pectorals and anterior deltoids, providing a great
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
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Variations of Kettlebell Floor Fly
Description
A strength exercise that targets the chest and shoulder muscles. The individual lies flat on the floor and lifts a kettlebell in each hand, bringing them together above the chest.
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How to do Kettlebell Floor Fly
- 01Setup
Lie supine on the floor with your knees bent and feet flat, about hip-width apart. Hold a kettlebell in each hand, with the bell resting on your forearms and palms facing each other.
- 02Setup
Extend your arms directly above your chest, ensuring there is a slight, consistent bend in your elbows.
- 03
Inhale and slowly lower the kettlebells in a wide arc out to your sides, keeping the slight elbow bend, until your upper arms lightly touch the floor.
- 04
Exhale and contract your chest muscles to reverse the motion, bringing the kettlebells back together above your chest in the same arc, squeezing your pectorals at the top.
- 05
Maintain control throughout the entire movement, preventing the kettlebells from crashing together or resting at the top. Repeat for the desired number of repetitions.
Tips
- Maintain a slight, consistent bend in your elbows throughout the entire movement to protect your joints and maximize chest engagement, avoiding a full lockout or excessive bend.
- Focus on initiating the movement from your chest muscles, visualizing your pecs contracting to bring the weights together, rather than relying on arm strength.
- Control the eccentric (lowering) phase, taking at least 2-3 seconds to lower the kettlebells, to enhance muscle time under tension and growth.
- Keep your lower back pressed into the floor throughout the exercise to maintain spinal stability and prevent arching, which can reduce chest activation.
Common mistakes
- Using too much elbow bend turns the exercise into a press, so keep a consistent, slight bend to maintain fly mechanics and effectively target the chest.
- Lowering too far or too fast can strain your shoulders, so control the descent and stop when your triceps lightly contact the ground.
- Letting the bells crash together at the top removes tension from your chest, so stop just short of them touching and maintain constant tension.
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Get Ellim — FreeQuestions
Is Kettlebell Floor Fly good for beginners?
Kettlebell Floor Fly is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Kettlebell Floor Fly?
You need Kettlebell to perform Kettlebell Floor Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Kettlebell Floor Fly?
Maintain a slight, consistent bend in your elbows throughout the entire movement to protect your joints and maximize chest engagement, avoiding a full lockout or excessive bend. Focus on initiating the movement from your chest muscles, visualizing your pecs contracting to bring the weights together, rather than relying on arm strength. Control the eccentric (lowering) phase, taking at least 2-3 seconds to lower the kettlebells, to enhance muscle time under tension and growth. Keep your lower back pressed into the floor throughout the exercise to maintain spinal stability and prevent arching, which can reduce chest activation.
What are common mistakes when doing Kettlebell Floor Fly?
Using too much elbow bend turns the exercise into a press, so keep a consistent, slight bend to maintain fly mechanics and effectively target the chest. Lowering too far or too fast can strain your shoulders, so control the descent and stop when your triceps lightly contact the ground. Letting the bells crash together at the top removes tension from your chest, so stop just short of them touching and maintain constant tension.
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Bodyweight Kneeling Push-up Row
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Push-up Pull
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Free · iPhone only · Available on the App Store