Kettlebell Pec Fly
Target your chest with Kettlebell Pec Flyes! A great alternative to dumbbells for a unique challenge.
The Kettlebell Pec Fly is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: exercise bench or kettlebells.
Required Equipment
Kettlebell Pec Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Kettlebell Pec Fly Variations and Alternatives
How to do the Kettlebell Pec Fly
Select a pair of kettlebells with an appropriate weight for your strength level.
Sit down on a flat bench with the kettlebells resting on the floor by your sides. Ensure that you are positioned in the center of the bench to allow for a stable base and proper range of motion.
Bend your knees and plant your feet firmly on the floor, slightly wider than shoulder-width apart for stability.
Lean back and lie down on the bench while simultaneously using a safe and controlled motion to lift the kettlebells up, holding them directly over your chest with palms facing each other. This will be your starting position.
With a slight bend in your elbows, slowly lower both arms out to the sides in a wide arc until you feel a stretch in your chest. Keep the motion controlled and do not let the kettlebells touch the ground.
Using the strength of your chest muscles, reverse the motion, bringing the kettlebells back up in an arc to the starting position. Your arms should move in the same wide arc through which they were lowered, and your elbows should maintain the same slight bend throughout.
Squeeze your chest muscles as you lift the weights back to the starting position over your chest.
Perform the desired number of repetitions, aiming for a range that challenges you while still allowing you to maintain good form.
When finished, carefully return the kettlebells to the floor by following the reverse motion used to get into the starting position.
Remember to keep your core engaged and your back flat against the bench throughout the exercise. Breathe out as you lift the kettlebells and breathe in as you lower them. It's essential to select an appropriate weight that allows you to perform the exercise with control, as using too heavy weights can compromise your form and increase the risk of injury.
---
Kettlebell Pec Fly FAQs
What muscles does the Kettlebell Pec Fly work?
The Kettlebell Pec 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 Pec Fly?
Exercise bench or kettlebells.
Is the Kettlebell Pec 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 Pec Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Pec Fly variations and alternatives?
Similar exercises include the Exercise Ball Dumbbell Fly, Kettlebell Burpee, Kettlebell Single Chest Press and Kettlebell Deep Push-Up.
Training calculators
Work out the numbers behind your training before your next session.