Strength

Single Arm Single Kettlebell Chest Fly

Single Arm Single Kettlebell Chest Fly is a superior exercise for chest strength and toning. It requires kettlebell movement in an arc, working each pec individually, also improving shoulder stability and muscle symmetry.
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Single Arm Single Kettlebell Chest Fly instructions
Step-by-step instructions
1
Lie on a bench with your feet flat on the ground.
2
Hold a kettlebell in one hand with your arm fully extended towards the ceiling.
3
Slowly lower the kettlebell to the side, keeping your arm straight but not locked at the elbow.
4
Raise the kettlebell back up to the starting position in a controlled movement.
5
Repeat the steps for your desired number of reps, then switch hands and do the same number of reps with the other arm.
Lie on a bench with your feet flat on the ground.
Hold a kettlebell in one hand with your arm fully extended towards the ceiling.
Slowly lower the kettlebell to the side, keeping your arm straight but not locked at the elbow.
Raise the kettlebell back up to the starting position in a controlled movement.
Repeat the steps for your desired number of reps, then switch hands and do the same number of reps with the other arm.
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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Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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