The Kettlebell Chest Fly targets the chest muscles for strength and endurance. It involves extending the arms to the sides and back together, improving flexibility and stability.
Sit on the edge of a flat bench, each hand holding a kettlebell with arms straight down by your sides.
2
Lean back onto the bench keeping an upright torso, extending your arms out to your sides at shoulder height.
3
Push your shoulders and butt into the bench for a controlled balance.
4
Slowly bring the kettlebells towards each other in an arc-like motion until they meet above your chest.
5
Reverse the motion, lowering the kettlebells back down to your sides, keeping your arms straight and moving in a controlled manner. Repeat for the programmed number of reps.
Sit on the edge of a flat bench, each hand holding a kettlebell with arms straight down by your sides.
Lean back onto the bench keeping an upright torso, extending your arms out to your sides at shoulder height.
Push your shoulders and butt into the bench for a controlled balance.
Slowly bring the kettlebells towards each other in an arc-like motion until they meet above your chest.
Reverse the motion, lowering the kettlebells back down to your sides, keeping your arms straight and moving in a controlled manner. Repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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