TETSUCable Fly vs Kettlebell One Arm Floor Press
The Cable Fly and the Kettlebell One Arm Floor Press both train the pectorals as their primary muscle. The Cable Fly uses a cable while the Kettlebell One Arm Floor Press uses a kettlebell. Here is how they compare and when to pick each.
Side-by-side comparison
| Cable Fly | Kettlebell One Arm Floor Press | |
|---|---|---|
| Primary muscle | pectorals | pectorals |
| Body part | pectorals | chest |
| Supporting muscles | — | triceps and shoulders |
| Equipment | cable | kettlebell |
| Steps in our guide | 6 | 5 |
How each one starts
Cable Fly — first steps
- Set both pulleys to chest height and choose a light to moderate weight.
- Hold a handle in each hand and step forward into a staggered stance.
Kettlebell One Arm Floor Press — first steps
- Lie flat on your back on the floor with your knees bent and feet flat on the ground.
- Hold the kettlebell in one hand with your palm facing towards your feet and your arm extended straight up towards the ceiling.
Full step-by-step guides are linked below.
Which should you choose?
The Cable Fly keeps constant tension on the muscle through the whole range of motion. The Kettlebell One Arm Floor Press shifts the load off-center, adding grip and stabilizer demand. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the pectorals adapting.
Full form guides
Common questions
Is the Cable Fly better than the Kettlebell One Arm Floor Press?
Neither is universally better — both train the pectorals as the primary mover. The Cable Fly keeps constant tension on the muscle through the whole range of motion, while the Kettlebell One Arm Floor Press shifts the load off-center, adding grip and stabilizer demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Cable Fly and the Kettlebell One Arm Floor Press in the same program?
Yes, but usually not in the same session — they overlap heavily on the pectorals. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Cable Fly and the Kettlebell One Arm Floor Press work the same muscles?
The primary muscle is the same: the pectorals. Supporting muscles differ slightly — minimal assistance for the Cable Fly versus triceps and shoulders for the Kettlebell One Arm Floor Press.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.