Dumbbell Floor Fly
Target your chest with the dumbbell floor fly! Lying on the floor, bring dumbbells together over your chest for a deep pectoral stretch and contraction.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Floor Fly
Dumbbell One Arm Low Fly
Chest · Pectoralis Major Clavicular Head · Dumbbell
Dumbbell One Arm Floor Fly
Chest · Pectoralis Major Clavicular Head · Dumbbell
Dumbbell One Arm Bench Fly
Chest · Pectoralis Major Sternal Head · Dumbbell
Dumbbell Fly
Chest · Pectoralis Major Clavicular Head · Dumbbell
Description
A floor fly is a strength training exercise that targets the chest muscles. The individual lays flat on the floor, holds a dumbbell in each hand, and engages in a motion similar to a bird flapping its wings.
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How to do Dumbbell Floor Fly
- 01Setup
Lie supine on the floor with your knees bent and feet flat, holding a dumbbell in each hand.
- 02Setup
Extend your arms straight up towards the ceiling, palms facing each other, maintaining a slight bend in your elbows that remains constant throughout the exercise.
- 03
Slowly lower the dumbbells out to the sides in a wide arc, keeping the slight elbow bend, until your upper arms lightly touch the floor.
- 04
Engage your pectoral muscles to reverse the motion, bringing the dumbbells back up in the same arc until they meet directly over your chest.
- 05
Exhale as you bring the dumbbells together at the top of the movement and inhale as you slowly lower them back to the starting position.
Tips
- Maintain a slight, consistent bend in your elbows throughout the entire movement to protect your joints and keep tension primarily on the chest muscles.
- Focus on squeezing your pectoral muscles at the top of the movement, imagining you are trying to crush something between your arms for a stronger contraction.
- Control the eccentric (lowering) phase, taking 2-3 seconds to slowly lower the dumbbells to maximize muscle tension and achieve a deep stretch in the chest.
- Keep your lower back pressed into the floor by bracing your core to prevent arching and maintain spinal stability, ensuring all tension is on the chest.
Common mistakes
- Bending your elbows too much turns the fly into a press, so maintain a consistent, slight elbow bend to keep the focus on chest adduction.
- Rushing the movement reduces muscle engagement and control, so perform each repetition with a slow, controlled, and deliberate motion.
- Allowing the dumbbells to crash on the floor removes tension from the muscles; instead, gently touch the floor with your upper arms before reversing the motion.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Floor Fly work?
Dumbbell Floor Fly primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Biceps Brachii, Deltoid Anterior.
Is Dumbbell Floor Fly good for beginners?
Dumbbell Floor Fly is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Floor Fly?
You need Dumbbell to perform Dumbbell Floor Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Floor Fly?
Maintain a slight, consistent bend in your elbows throughout the entire movement to protect your joints and keep tension primarily on the chest muscles. Focus on squeezing your pectoral muscles at the top of the movement, imagining you are trying to crush something between your arms for a stronger contraction. Control the eccentric (lowering) phase, taking 2-3 seconds to slowly lower the dumbbells to maximize muscle tension and achieve a deep stretch in the chest. Keep your lower back pressed into the floor by bracing your core to prevent arching and maintain spinal stability, ensuring all tension is on the chest.
What are common mistakes when doing Dumbbell Floor Fly?
Bending your elbows too much turns the fly into a press, so maintain a consistent, slight elbow bend to keep the focus on chest adduction. Rushing the movement reduces muscle engagement and control, so perform each repetition with a slow, controlled, and deliberate motion. Allowing the dumbbells to crash on the floor removes tension from the muscles; instead, gently touch the floor with your upper arms before reversing the motion.
Related exercises
Dumbbell Single Arm Alternate Fly
Chest · Pectoralis Major Clavicular Head · Dumbbell
Dumbbell One Arm Chest Fly on Exercise Ball
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Dumbbell Fly on Exercise Ball
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Assisted Standing Triceps Dip
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Dumbbell Complex Push-up Row Clean and Press
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Free · iPhone only · Available on the App Store