Kettlebell Incline Fly

Muscles worked

Setup

1. Set an adjustable bench to a 30-45 degree incline.
2. Sit on the bench and place a kettlebell on each thigh, holding the handles with a neutral grip.
3. Lie back on the bench while kicking the weights up to a position directly above your upper chest with arms fully extended.
4. Rotate your wrists so the kettlebells rest against the backs of your forearms and your palms face each other.

How to do it

1. Inhale and slowly lower the kettlebells in a wide arc out to your sides, maintaining a slight, fixed bend in your elbows.
2. Continue the descent until you feel a deep stretch in your upper chest, ensuring your elbows stay in line with your mid-chest.
3. Exhale and reverse the motion by 'hugging' the weights back to the starting position using a controlled tempo.
4. Squeeze your chest muscles hard at the top of the movement, stopping just before the kettlebells touch to maintain tension.

Form checklist

• Keep your shoulder blades retracted and pressed firmly into the bench throughout the set.
• Maintain a consistent 10-15 degree bend in the elbows; do not let the movement turn into a press.
• Ensure your wrists remain neutral and strong, not allowing the weight of the kettlebell to pull them into extension.
• Keep your feet flat on the floor to stabilize your torso and prevent arching your lower back.

Pro tips

• Focus on the 'bell' of the kettlebell pulling your hands outward at the top to capitalize on the unique leverage that dumbbells don't provide.
• Think about driving your biceps toward the midline of your chest rather than just moving your hands together to maximize pectoral recruitment.

Make it harder

• Implement a 3-second eccentric phase followed by a 1-second pause at the bottom stretch position.
• Perform the exercise with a slight internal rotation at the top of the movement to further emphasize the upper chest fibers.

Frequently asked

What muscles does the kettlebell incline fly work?

The kettlebell incline fly primarily targets the pectorals, and also works the serratus anterior as secondary muscles.

What equipment do you need for the kettlebell incline fly?

The kettlebell incline fly uses kettlebell.

Is the kettlebell incline fly good for beginners?

The kettlebell incline fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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