Floor Fly with Towels

Strengthen your chest and shoulders with Floor Fly with Towels. This bodyweight exercise targets your pectoralis major and anterior deltoids, building

IntermediateChest Body weight

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Floor Fly with Towels

Isolation

Floor Fly (with barbell)

Chest · Pectoralis Major Sternal Head · Barbell

Intermediate

Compound

Lever Push-up with Towels

Chest · Leverage machine

Advanced

Description

A bodyweight exercise that targets the chest and shoulders. Perform this exercise by lying on the floor and sliding your hands outward with towels under your hands, then pulling them back in.

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How to do Floor Fly with Towels

01
Setup
Lie supine on the floor with your knees bent, feet flat on the ground, and lower back pressed into the floor.
02
Setup
Place a small towel or gliding disc under each hand, extending your arms out to your sides with a slight bend in your elbows and palms facing the ceiling.
03
Slowly slide your hands outward along the floor, maintaining the slight elbow bend, until you feel a comfortable stretch across your chest. Inhale as your arms extend.
04
Exhale and powerfully pull your hands back towards the starting position, squeezing your chest muscles as your hands meet above your chest.
05
Keep your shoulder blades pressed into the floor throughout the entire movement, preventing your shoulders from shrugging towards your ears.

Tips

Focus on actively squeezing your chest muscles to initiate and complete the inward movement, enhancing the mind-muscle connection.
Maintain a consistent, slight bend in your elbows throughout the exercise to protect your elbow joints and optimize chest engagement.
Perform both the outward and inward phases slowly and with control, maximizing time under tension and muscle activation.
Keep your core braced and lower back pressed into the floor to provide stability and prevent unwanted arching.

Common mistakes

Avoid arching your lower back off the floor; instead, keep your core engaged and your lower back pressed down to maintain spinal stability.
Do not let your shoulders shrug up towards your ears; actively keep your shoulder blades depressed and retracted into the floor.
Refrain from using momentum to pull your hands back in; instead, focus on a controlled, deliberate contraction of your chest muscles.

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Questions

What muscles does Floor Fly with Towels work?

Floor Fly with Towels primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Biceps Brachii, Deltoid Anterior.

Is Floor Fly with Towels good for beginners?

Floor Fly with Towels 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 Floor Fly with Towels?

You need Body weight to perform Floor Fly with Towels. 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 Floor Fly with Towels?

Focus on actively squeezing your chest muscles to initiate and complete the inward movement, enhancing the mind-muscle connection. Maintain a consistent, slight bend in your elbows throughout the exercise to protect your elbow joints and optimize chest engagement. Perform both the outward and inward phases slowly and with control, maximizing time under tension and muscle activation. Keep your core braced and lower back pressed into the floor to provide stability and prevent unwanted arching.

What are common mistakes when doing Floor Fly with Towels?

Avoid arching your lower back off the floor; instead, keep your core engaged and your lower back pressed down to maintain spinal stability. Do not let your shoulders shrug up towards your ears; actively keep your shoulder blades depressed and retracted into the floor. Refrain from using momentum to pull your hands back in; instead, focus on a controlled, deliberate contraction of your chest muscles.