Exercise guide
Kettlebell Floor Fly
- Intermediate
- Isolation
- Rep-based
- Chest
- Shoulders
The Kettlebell Floor Fly is a chest isolation exercise that utilizes the unique center of gravity of kettlebells to create intense tension in the pectorals while the floor acts as a safety stop to prevent shoulder overextension.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on the floor with your knees bent and feet planted firmly for stability.
- Hold a kettlebell in each hand using a neutral grip (palms facing each other), allowing the bells to rest on the back of your forearms.
- Press the kettlebells directly over your chest, maintaining a slight, fixed bend in your elbows.
How to do it
- Inhale and slowly lower the kettlebells out to the sides in a wide arc until your upper arms lightly touch the floor.
- Maintain the slight bend in your elbows throughout the entire descent to keep the tension on the chest rather than the joints.
- Exhale as you squeeze your chest muscles to bring the kettlebells back to the starting position in the same wide arc.
- Follow a controlled tempo: 3 seconds down, a brief pause at the bottom, and 1-2 seconds to return to the top.
Form checklist
- Keep your lower back pressed into the floor to prevent arching.
- Ensure your elbows stay slightly bent; do not let them lock out or bend excessively into a press.
- Stop the movement as soon as your triceps touch the floor to maintain tension and protect the shoulders.
- Keep the kettlebells aligned with your mid-chest, not over your face or neck.
Pro tips
- Imagine you are hugging a large barrel to maintain the perfect arm curvature for maximum pectoral engagement.
- At the top of the movement, focus on squeezing your biceps toward your ribcage to achieve a peak contraction in the inner chest.
Make it harder
- Perform the exercise unilaterally (one arm at a time) to significantly increase the demand on your core to prevent the torso from rotating.
- Add a 2-second isometric hold just one inch above the floor to eliminate all momentum and maximize time under tension.
Frequently asked
- What muscles does the kettlebell floor fly work?
- The kettlebell floor fly primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the kettlebell floor fly?
- The kettlebell floor fly uses kettlebell.
- Is the kettlebell floor fly good for beginners?
- The kettlebell floor fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.