Step by step instructions, muscle activation and variants for the Kettlebell Floor Fly.
The kettlebell floor fly is a lying chest exercise performed on the floor rather than a bench, which limits the range of motion at the bottom and protects the shoulder joint. It primarily targets the pectoral muscles with secondary involvement of the anterior deltoids.
The Kettlebell Floor Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
