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Chest · Intermediate

Kettlebell Floor Fly

Floor-limited kettlebell fly for controlled chest adduction with reduced shoulder extension.

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Exercise overview

Training details

ChestShoulders

Equipment

Kettlebell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on the floor with one kettlebell in each hand and press both bells over the chest with a slight elbow bend.
  2. 02Set the shoulder blades and keep the ribs down.
  3. 03Open the arms slowly until the upper arms touch the floor gently.
  4. 04Contract the chest to bring the bells back over the sternum without turning the movement into a press.
  5. 05Repeat through the floor-limited pain-free range.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBench PressComparable substitutePush-UpComparable substituteDumbbell PulloverComparable substituteIsometric Chest SqueezesComparable substituteBattling Ropes FlyComparable substituteMid Cable Chest Fly

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