Kettlebell Floor Fly
Expert Advice
Keep a slight bend in your elbows to protect your joints and focus on using your chest muscles to move the weight.
How-to-do Steps
- Lie on the floor with your knees bent and feet flat, holding a kettlebell in each hand at chest level.
- With a slight bend in your elbows, lower the kettlebells out to the sides, keeping your arms parallel to the floor.
- Squeeze your chest muscles to bring the kettlebells back up to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Kettlebell Floor Fly primarily targets the Chest, with Strength mechanics using Kettlebell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest100%
Equipment
Kettlebell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Kettlebell Floor Fly work?
Kettlebell Floor Fly primarily targets the Chest. It is classified as a Strength exercise performed with Kettlebell.
How many sets and reps should I do for Kettlebell Floor Fly?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Kettlebell Floor Fly suitable for beginners?
Kettlebell Floor Fly is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
