floor fly (with barbell)
floor fly (with barbell) — highlighted muscle: pectorals

Muscles worked

pectorals, deltoids, triceps

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floor fly (with barbell)

Body part
chest
Equipment
barbell
Target muscle
pectorals
Muscle group
deltoids

Secondary muscles

deltoidstriceps

How to perform it

  1. 1

    Lie flat on your back on the floor with your knees bent and feet flat on the ground.

  2. 2

    Hold a barbell with an overhand grip, arms extended straight up over your chest.

  3. 3

    Slowly lower the barbell out to the sides, keeping a slight bend in your elbows.

  4. 4

    Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest.

  5. 5

    Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position.

  6. 6

    Repeat for the desired number of repetitions.

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