Kettlebell Incline Twisted Fly

Muscles worked

Setup

1. Adjust the bench to a 30-45 degree incline and sit with a kettlebell in each hand resting on your thighs.
2. Kick the weights up and lie back, holding the kettlebells directly over your chest with a neutral grip (palms facing each other).
3. Ensure the kettlebells are resting on the backs of your forearms to stabilize the weight distribution.
4. Retract your shoulder blades into the bench and maintain a slight, fixed bend in your elbows.

How to do it

1. Inhale as you slowly lower the weights in a wide arc until your elbows are roughly level with your torso, feeling a deep stretch in the upper chest.
2. Exhale as you reverse the movement, bringing the kettlebells back toward the center using your chest muscles.
3. As the weights approach the top, rotate your wrists internally so your pinkies turn toward each other to maximize the squeeze.
4. Maintain a controlled tempo, focusing on a 3-second eccentric (lowering) phase.

Form checklist

• Keep a consistent, slight bend in the elbows to ensure the chest does the work rather than the biceps.
• Avoid letting the kettlebells drop below the level of the bench to protect the shoulder joints.
• Keep your lower back pressed firmly against the bench and avoid excessive arching.
• Ensure the 'twist' occurs at the very top of the movement to emphasize the inner chest fibers.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are hugging a large barrel to maintain the correct arc.
• Use the kettlebell's unique center of gravity to your advantage; let the weight pull your chest open during the descent for a superior stretch compared to dumbbells.

Make it harder

• Add a 2-second isometric pause at the bottom of the movement to challenge the pectorals in their fully lengthened position.
• Perform the exercise unilaterally (one arm at a time) to increase the demand on your core and stabilizers.

Frequently asked

What muscles does the kettlebell incline twisted fly work?

The kettlebell incline twisted fly primarily targets the pectorals, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the kettlebell incline twisted fly?

The kettlebell incline twisted fly uses kettlebell.

Is the kettlebell incline twisted fly good for beginners?

The kettlebell incline twisted 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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