Videos
Instructions
- Lie flat on your back with legs extended and feet together on the floor.
- Hold one kettlebell in the working arm, arm extended above the chest.
- Slowly lower the arm out to the side in a wide arc, keeping a slight bend in the elbow.
- Stop when the kettlebell is at chest level or just above the floor.
- Engage your chest to bring the kettlebell back to the starting position.
- Repeat for the desired number of reps, then switch sides.
Technical Tips
- Keep your legs straight and core tight to stabilize the pelvis.
- Avoid locking your elbow or fully extending the arm.
- Control the descent to protect your shoulder.
- Do not allow your lower back to arch off the floor.
Breathing Tips
- Inhale as you lower the kettlebell slowly.
- Exhale as you bring the kettlebell back to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Rotator cuff injuries
- Severe pectoral strains
- Lower back pain or lumbar instability
The Kettlebell Single Arm Chest Fly performed with legs extended increases core activation and enhances full-body control. This advanced variation isolates the chest muscles while placing additional demands on the stabilizers of the trunk, promoting greater postural awareness and functional balance. The use of a kettlebell instead of a dumbbell further challenges the shoulder’s stabilizers due to its offset weight distribution, making the movement more demanding and beneficial for joint control. This unilateral chest fly variation is ideal for intermediate to advanced trainees looking to correct muscle imbalances, increase proprioception, and build strength in a more functional and controlled way. Keeping the legs extended adds a stability challenge that activates the abs and hip flexors to prevent compensation. This exercise fits well within hypertrophy-focused routines, corrective strength programs, and athletic conditioning protocols that prioritize symmetry, control, and muscular balance.
Why are the legs kept straight in the kettlebell chest fly?
Keeping the legs straight increases core engagement and challenges overall stability, making the exercise more effective for trunk control and posture.
Does a kettlebell work better than a dumbbell for chest flys?
Kettlebells create more instability, which forces greater activation of the shoulder stabilizers and core, making them a useful variation for improving control and coordination.
Can I do this exercise with tight hamstrings?
Yes, but ensure your back remains flat. If flexibility limits proper form, slightly bend your knees to maintain lumbar alignment.
Is this variation harder than the bent-knee version?
Yes, the straight-leg version increases core demand and reduces ground support, making it more challenging overall.
Should I feel my abs during this chest exercise?
Yes, maintaining straight legs requires core engagement to prevent the lower back from arching, which is intentional and beneficial.