Kettlebell Fly

Muscles worked

Setup

1. Lie flat on a bench with your feet firmly planted on the floor for stability.
2. Hold a kettlebell in each hand with the bells resting on the back of your forearms.
3. Press the kettlebells up over your chest with palms facing each other and a slight bend in the elbows.

How to do it

1. Inhale and slowly lower the kettlebells in a wide arc out to your sides until you feel a deep stretch in your chest.
2. Maintain the slight bend in your elbows throughout the descent, ensuring the weights do not drop below shoulder level.
3. Exhale and contract your pectorals to bring the kettlebells back to the starting position following the same wide arc.
4. Maintain a controlled tempo, focusing on a 3-second lowering phase and a 1-second lifting phase.

Form checklist

• Keep a slight, fixed bend in the elbows to protect the joints.
• Ensure your shoulder blades are retracted and pressed into the bench.
• Avoid clashing the kettlebells together at the top to maintain constant tension.
• Keep your feet flat on the floor to prevent your lower back from over-arching.

Pro tips

• Imagine you are hugging a large barrel to maintain the correct arc and maximize pectoral engagement.
• Focus on the weight of the kettlebell pulling your hands outward to enhance the stretch at the bottom of the rep.
• Squeeze your chest muscles intensely at the top of the movement for a peak contraction.

Make it harder

• Add a 2-second pause at the bottom of the movement to increase time under tension in the stretched position.
• Incorporate a '1.5 rep' style by going all the way down, halfway up, back down, and then all the way up.

Frequently asked

What muscles does the kettlebell fly work?

The kettlebell fly primarily targets the pectorals, and also works the triceps as secondary muscles.

What equipment do you need for the kettlebell fly?

The kettlebell fly uses kettlebell.

Is the kettlebell fly good for beginners?

The kettlebell fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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