Kettlebell Lying Fly
1) Lay on your back, bend your knees and plant the feet on the floor - your knees should face upwards.
2) Grab the weights to your triceps are resting on the floor and the kettlebell is resting on the outside of your forearms.
1) In an arc-like motion, lift the weights towards the ceiling - keep a bend in your elbows.
2) Pause at the top and squeeze your chest. Now, slowly reverse the movement back to the starting position - this part of the movement has to be controlled.