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Chest · Intermediate

Lying Floor Fly

Dumbbell chest fly performed on the floor, which limits shoulder extension at the bottom.

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Exercise overview

Training details

ChestShoulders

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with knees bent and hold a dumbbell above each shoulder, palms facing inward.
  2. 02Keep a soft, fixed bend in the elbows and brace the trunk.
  3. 03Open the arms in a wide arc until the upper arms gently contact the floor.
  4. 04Squeeze the chest to bring the dumbbells back above the shoulders without turning the movement into a press.
  5. 05Repeat with a slow, controlled range.

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Variations

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

Harder progressionFloor Fly with BarbellsHarder progressionFloor Fly with TowelsRelated variationDumbbell Fly

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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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