Kettlebell Floor Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Kettlebell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Anterior Deltoids, Triceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Kettlebell Fly
How to: Kettlebell Floor Fly
- Lie flat on your back on a bench or the floor with a kettlebell in each hand.
- Raise the kettlebells above your chest with your palms facing each other.
- Exhale and slowly lower the kettlebells out to the sides, keeping a slight bend in your elbows.
- Go as low as you can without feeling discomfort, then inhale as you bring the kettlebells back to the starting position.
Common Mistakes
- Using excessive weight which can lead to poor form.
- Not maintaining shoulder stability and allowing shoulders to rise towards the ears.
Modifications
- Use lighter kettlebells for beginners.
- Perform the exercise on a flat surface with your feet on the ground for added stability.
Tips
- Keep your elbows slightly bent throughout the movement.
- Focus on controlling the kettlebells rather than dropping them.
- Engage your core for stability during the fly.
Kettlebell Floor Fly Alternatives
Tags
chest
strength
kettlebell
upper body
fly
muscle building