Lying Floor Fly
Description
The lying floor fly is a chest fly performed lying flat on the floor instead of a bench. The floor stops the dumbbells before they go too low, which limits the bottom range and protects the shoulders. It is a great option for shoulder-friendly chest training at home or for those with shoulder issues.
Muscle Group
Equipment Required
Lying Floor Fly Instructions
- Lie flat on the floor with knees bent and feet planted.
- Hold a dumbbell in each hand over your chest with palms facing each other.
- Keep a slight bend in the elbows.
- Brace your core and pin your back to the floor.
- Lower the dumbbells out to the sides in a wide arc.
- Stop when your upper arms touch the floor.
- Squeeze the chest to bring the dumbbells back together over your chest.
- Pause briefly at the top.
Lying Floor Fly Form & Visual
Lying Floor Fly Benefits
- Shoulder-friendly chest fly
- Limits bottom range to protect joints
- Builds chest size
- No bench required
- Useful for home training
- Easy on the shoulders
Lying Floor Fly Muscles Worked
- Pectoralis major
- Front deltoid
- Biceps brachii
Lying Floor Fly Variations & Alternatives
- Dumbbell Fly
- Floor Press
- Cable Fly
- Pec Deck
