CHEST · ISOLATION
Floor Fly
A floor-based dumbbell fly with a naturally limited range of motion.
Primary musclesChest
Secondary musclesFront delts
EquipmentDumbbells, Floor
DifficultyBeginner · Horizontal Adduction
How to perform
- Lie on the floor with dumbbells above the chest and soft elbows.
- Open the arms until the upper arms gently contact the floor.
- Bring the weights back together under control.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the chest as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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