Kettlebell Floor Fly
Description
The kettlebell floor fly is performed lying on your back on the floor with a kettlebell in each hand. The floor stops the descent of the kettlebells, providing a safe and limited range of motion. The fly pattern targets the pecs while the floor protects the shoulders from over-stretching.
Muscle Group
Equipment Required
Kettlebell Floor Fly Instructions
- Lie on your back on the floor with knees bent and feet flat.
- Hold a kettlebell in each hand pressed together over your chest.
- Position the kettlebells with palms facing each other (neutral grip).
- Brace your core and pull your shoulders down and back.
- Maintain a slight bend in the elbows throughout.
- Lower the kettlebells out to the sides in a wide arc.
- Allow your upper arms to touch the floor briefly.
- Squeeze your chest to bring the kettlebells back up over your chest.
Kettlebell Floor Fly Form & Visual
Kettlebell Floor Fly Benefits
- Floor stops descent for shoulder safety
- Builds chest size with the fly pattern
- Useful for home training without a bench
- Limited range protects the shoulders
- Strong chest stretch within the safe range
- Easy to scale by changing kettlebell weight
Kettlebell Floor Fly Muscles Worked
- Pectoralis major
- Anterior deltoid
- Biceps brachii (stabilizer)
Kettlebell Floor Fly Variations & Alternatives
- Dumbbell Floor Fly
- Dumbbell Bench Fly
- Cable Fly
- Floor Press
