Kettlebell Pec Fly

1. Select a pair of kettlebells with an appropriate weight for your strength level.

2. Sit down on a flat bench with the kettlebells resting on the floor by your sides. Ensure that you are positioned in the center of the bench to allow for a stable base and proper range of motion.

3. Bend your knees and plant your feet firmly on the floor, slightly wider than shoulder-width apart for stability.

4. Lean back and lie down on the bench while simultaneously using a safe and controlled motion to lift the kettlebells up, holding them directly over your chest with palms facing each other. This will be your starting position.

5. With a slight bend in your elbows, slowly lower both arms out to the sides in a wide arc until you feel a stretch in your chest. Keep the motion controlled and do not let the kettlebells touch the ground.

6. Using the strength of your chest muscles, reverse the motion, bringing the kettlebells back up in an arc to the starting position. Your arms should move in the same wide arc through which they were lowered, and your elbows should maintain the same slight bend throughout.

7. Squeeze your chest muscles as you lift the weights back to the starting position over your chest.

8. Perform the desired number of repetitions, aiming for a range that challenges you while still allowing you to maintain good form.

9. When finished, carefully return the kettlebells to the floor by following the reverse motion used to get into the starting position.

Remember to keep your core engaged and your back flat against the bench throughout the exercise. Breathe out as you lift the kettlebells and breathe in as you lower them. It's essential to select an appropriate weight that allows you to perform the exercise with control, as using too heavy weights can compromise your form and increase the risk of injury.

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