Kettlebell Incline Fly
Target your upper chest! The Kettlebell Incline Fly builds strength and definition with controlled movements.
The Kettlebell Incline Fly is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: incline bench or kettlebells.
Required Equipment
Kettlebell Incline Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Kettlebell Incline Fly Variations and Alternatives
How to do the Kettlebell Incline Fly
Adjust an incline bench to about a 30-45 degree angle.
Sit on the incline bench with a kettlebell in each hand, resting on your thighs.
Lie back on the bench and use your thighs to help lift the kettlebells up over your chest with a slight bend at the elbows. Palms should be facing inward towards each other. This is the starting position.
Slowly lower the kettlebells out to the sides in a wide arc motion while keeping the elbows fixed in a slightly bent position. Your arms should remain stationary throughout the exercise; the movement should only occur at the shoulder joint.
Lower the kettlebells until you feel a slight stretch in your chest.
Bring the kettlebells back up to the starting position by reversing the motion and squeezing your chest muscles. Do not allow the kettlebells to touch at the top.
Pause briefly at the top of the movement, then repeat for the desired number of repetitions.
Remember to maintain control throughout the exercise, avoiding letting the kettlebells drop or using momentum. Keep your movements smooth and deliberate to maximize muscle engagement and minimize the risk of injury.
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Kettlebell Incline Fly FAQs
What muscles does the Kettlebell Incline Fly work?
The Kettlebell Incline 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 Incline Fly?
Incline bench or kettlebells.
Is the Kettlebell Incline 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 Incline Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Kettlebell Incline Fly variations and alternatives?
Similar exercises include the Band Incline Fly, Dumbbell Incline Chest Fly, Exercise Ball Dumbbell Incline Fly and Dumbbell Incline Low Fly.
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