Chest · Kettlebell
Kettlebell Floor Fly
How to do the kettlebell floor fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Lie on your back on the floor holding a kettlebell in each hand, arms extended above your chest with a slight elbow bend. Open your arms out wide in an arc until your upper arms lightly touch the floor, then squeeze your chest to bring the kettlebells back together over your chest.
- 1Feel a stretch across your chest as your arms open wide
- 2Squeeze your chest to bring the kettlebells back together
- 3Keep a fixed soft bend in your elbows the whole time
Common mistakes
- Don't press the kettlebells; this is an arc, not a push
- Avoid letting your elbows straighten and lock out
- Don't crash your arms into the floor; control the descent
Muscles worked
The kettlebell floor fly mainly works the mid chest, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Internal RotatorsMinor
Kovo programs the kettlebell floor fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.