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Kettlebell Pec Fly
Kettlebell chest fly isolation exercise that targets pectorals to build muscle definition and strength; performed lying on a bench with arcing arm motion for constant tension.
About Exercise
Equipment
Kettlebell, Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Shoulders, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
5/10Anterior Delts
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie supine on a flat bench with a kettlebell in each hand extended above your chest, palms facing each other and elbows slightly bent.
- Inhale and lower kettlebells out to sides in a wide arc, keeping elbows slightly bent.
- Lower until you feel a stretch in chest or elbows slightly below bench level.
- Exhale and squeeze chest to arc kettlebells back up to starting position.
- Keep movement controlled and avoid locking elbows.
- Repeat for reps, focusing on chest contraction.
Coaching Tips
Form Cues
- Squeeze chest at top
- Keep elbows soft
- Arc motion not straight
- Eyes on ceiling
- Core tight
Breathing
Inhale during the lowering phase and exhale as you squeeze and bring the kettlebells together; brace core throughout.
Tempo
3-1-2
Range of Motion
Lower arms until elbows are level with or slightly below chest, maintaining slight elbow bend; do not overstretch shoulders.
Safety
Safety Notes
- Avoid if acute shoulder pain
- Start with light weight
- Maintain neutral spine
- Do not exceed comfortable stretch
- Warm up shoulders first
Spotting
Spotting not typically required; assist by supporting elbows if needed for heavy sets.
Common Mistakes
- Locking elbows
- Overstretching shoulders
- Using momentum
- Arching lower back
- Dropping elbows too low
When to Avoid
- Shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Adequate shoulder horizontal adduction range
Build Up First
- Master basic chest press form
- Stable shoulder mobility
Also known as
Kettlebell Chest Fly
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