Chest Exercise · Barbell

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Floor Fly (with Barbell)

Doing a fly on the floor rather than a bench limits the range of motion — the elbows stop when the upper arms hit the ground — which is actually a safety feature, since flat-bench flys are one of the easier ways to strain the shoulder by going too deep. Using a barbell instead of dumbbells is unusual for a fly and changes the wrist and grip demand noticeably.

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Also known as: Floor Fly (With Bb)

Category

Chest

Equipment

Barbell

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Floor Fly (with Barbell)

1. Lie on your back on the floor with your knees bent and feet flat on the ground.
2. Hold a barbell overhand, arms pressed straight up above your chest.
3. With a slight bend in your elbows, lower the bar out to the sides in a slow, wide arc.
4. Continue until your arms are roughly parallel to the floor and you feel a stretch across your chest.
5. Pause briefly, then contract your chest muscles to bring the bar back up to the start.
6. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the pectorals.

Technique & Form Tips

Move your arms in a controlled arc toward the front of your body, focusing on horizontal adduction. Follow the demonstrated elbow angle and body support, ensuring your range of motion remains within your personal comfortable limits.

Common Mistakes to Avoid

• Turning fly into a press: Keep the demonstrated elbow bend instead of repeatedly bending and straightening the elbows to press the load.
• Overstretching: Limit the backward movement of your arms to a range that feels stable and comfortable.
• Rushing the contraction: Use a controlled tempo through the entire range, especially as your hands move toward the center.

How to Breathe During This Exercise

Coordinate your breath with the opening and closing phases of the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Floor Fly (with Barbell) mainly targets your Pectorals, with your Deltoids helping support the movement, along with your Triceps.

More Chest Exercises

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have barbell? These target the same pectorals with different equipment.

Cable Decline Fly Cable · Pectorals Dumbbell Decline Fly Dumbbell · Pectorals Lever Seated Fly Leverage Machine · Pectorals

FAQ

What muscles does the Floor Fly (with Barbell) work?

The Floor Fly (with Barbell) mainly works your pectorals. It also helps strengthen your deltoids and triceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Floor Fly (with Barbell)?

You do the Floor Fly (with Barbell) with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Floor Fly (with Barbell)?

One mistake to watch for is turning fly into a press: Keep the demonstrated elbow bend instead of repeatedly bending and straightening the elbows to press the load.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Floor Fly (with Barbell)?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Floor Fly (with Barbell)?

The Cable Decline Fly trains your pectorals with cable and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.