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Chest · Advanced

Floor Fly with Barbells

Advanced plank chest fly using two unloaded barbells as rolling handles on a clear, level floor.

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Floor Fly with Barbells demonstration

Exercise overview

Training details

ChestShouldersCore

Equipment

Barbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Place two unloaded barbells parallel on a clear, level floor and kneel behind them.
  2. 02Grip one bar in each hand, extend into a rigid high plank, and brace the trunk.
  3. 03Roll the bars apart slowly with softly bent elbows while the chest lowers between them.
  4. 04Stop before shoulder or trunk control is lost, then squeeze the bars back toward the midline.
  5. 05Reset both bars evenly before the next repetition and use a shorter range if needed.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBench PressComparable substitutePush-UpComparable substituteDumbbell PulloverComparable substituteIsometric Chest SqueezesComparable substituteBattling Ropes FlyComparable substituteMid Cable Chest Fly

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