Kettlebell Floor Fly
Strengthen your chest with Kettlebell Floor Flys! A great way to build upper body strength at home.
The Kettlebell Floor Fly is a compound exercise that mainly works the chest, with help from the shoulders and triceps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kettlebell Floor Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Kettlebell Floor Fly Variations and Alternatives
How to do the Kettlebell Floor Fly
Begin by lying flat on your back on the floor with a kettlebell in each hand. Keep your knees bent and feet flat on the floor.
Hold the kettlebells directly above your chest with your arms fully extended, palms facing inward, and wrists in a neutral position.
Keeping a slight bend in your elbows, slowly lower the kettlebells in an arc-like motion to the side until your arms are parallel to the floor. Your upper arms should not touch the ground, and your hands should remain in line with your shoulders or just below.
Squeeze your chest muscles to reverse the motion, bringing the kettlebells back up along the same arc to the starting position above your chest.
Make sure the movement is controlled throughout the exercise, avoiding any jerking or dropping of the weights.
Perform the desired number of repetitions and sets, ensuring you maintain proper form and control to prevent injury.
Note: It is advisable to start with a lighter weight to perfect your form, and then gradually progress to a heavier kettlebell as your strength builds. Always consider consulting with a fitness professional before beginning any new exercise routine.
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Kettlebell Floor Fly FAQs
What muscles does the Kettlebell Floor Fly work?
The Kettlebell Floor Fly mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Kettlebell Floor Fly?
None. The Kettlebell Floor Fly is a bodyweight exercise, so you can do it anywhere.
Is the Kettlebell Floor Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Floor Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Floor Fly variations and alternatives?
Similar exercises include the Dumbbell Floor Lying Fly, Dumbbell Chest Fly, Dumbbell Floor Single-Arm Fly and Alternating Kettlebell Floor Press.
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