Beginner
Kettlebell Flye
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Kettlebell Flye targets the chest; it also forces a big stretch across your pecs and allows them to move through a greater range of motion, all of which are key factors in increased muscle growth.
Exercise Instructions
-
Step 1
Take a couple of kettlebells and lie face down on a flat bench. Raise the dumbbells over your chest and then slightly bend your elbows. -
Step 2
Slowly lower the dumbbells in an arc down and away from your body. When the dumbbells are almost in line with your chest, return to the starting position in the opposite direction. Squeeze your chest muscles together at the top of the movement.
Muscle Groups
Kettlebell Flye targets Delts, Pecs as seen below.
Exercise Tips
- Make sure your elbows are slightly bent throughout the movement.
- Don't get too heavy too soon. Facilitate your path to learning the exercise.
- Make sure you feel like your chest muscles are doing most of the work.
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