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§ L · Exercises · ChestUpdated 6/2026

Kettlebell Floor Fly

This exercise builds your chest and improves pressing strength. A stronger chest helps with bench press and other pushing movements.

Muscle group
Chest
Equipment
Kettlebell
Exercise type
Isolation
Technique
Moderate technique

Muscles worked

§ 01 · Muscles
Primary muscle
Chest
Supporting muscles
Shoulders

How to perform

§ 02 · Steps
  1. 01

    Lie on your back on the floor and brace your core, with your knees bent and your feet firmly planted on the floor.

  2. 02

    Grip two kettlebells by the handles and hold your arms straight above your chest, palms facing each other and your shoulder blades lightly pulled together.

  3. 03

    Lower the kettlebells in a controlled arc toward the floor, keeping a slight bend in your elbows and your shoulders down.

  4. 04

    Stop the movement when your elbows or upper arms lightly touch the floor without letting your shoulders roll forward.

  5. 05

    Return the kettlebells along the same path and squeeze your chest at the top without locking your elbows.

Beginner's guide

§ 03 · Guide
What it works

This exercise builds your chest and improves pressing strength. A stronger chest helps with bench press and other pushing movements.

What it should feel like

You should feel it mainly in your chest, with some work in the shoulders. It should not be felt mostly in the front of the shoulders or your arms.

Most common mistake

A common mistake is lowering the bells too far or too fast. Keep your shoulder blades together and stay in control at the bottom.

How to get started at the gym

§ 04 · SisuLift

Kettlebell Floor Fly is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your chest up and your shoulder blades pulled together throughout the set so the load stays on your chest rather than the front of your shoulders. Choose a weight that allows you to control the bottom position without the kettlebells hitting the floor.

The floor limits the range of motion and helps keep the shoulder joint in a safer position while isolating the chest.

More exercises: Chest

§ 06 · Same muscles

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