Floor fly (with barbell)

How to do it

1. 1Lie on your back on the floor with knees bent and feet flat on the ground.
2. 2Grip a barbell with an overhand grip, arms extended straight over your chest.
3. 3Lower the bar slowly to the sides, keeping a slight bend in the elbows.
4. 4Continue lowering until your arms are parallel to the floor, feeling a stretch in your chest.
5. 5Pause briefly, then contract your chest muscles to bring the bar back to the starting position.
6. 6Repeat for the desired number of reps.

More chest exercises

• Dumbbell one arm fly on exercise ballDumbbells
• Push-up (bosu ball)Bosu ball
• Dumbbell incline one arm fly on exercise ballDumbbells
• Dumbbell one arm bench flyDumbbells
• Cable middle flyCable
• Cable standing up straight crossoversCable
• Smith decline reverse-grip pressSmith machine
• Kettlebell one arm floor pressKettlebell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.