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Exercise 0458 · REF neonEDL

Floor Fly (with Barbell) exercise animation

Floor Fly (with Barbell)

Category
Chest
Equipment
Barbell
Target
Pectorals

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.

How to Do the Floor Fly (with Barbell)

  1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
  2. Hold a barbell with an overhand grip, arms extended straight up over your chest.
  3. Slowly lower the barbell out to the sides, keeping a slight bend in your elbows.
  4. Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest.
  5. Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Floor Fly (with Barbell) primarily targets the Pectorals, with Deltoids as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

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

More Pectorals Exercises

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

Equipment Alternatives

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

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

FAQ

What muscles does the Floor Fly (with Barbell) work?
The Floor Fly (with Barbell) primarily targets the pectorals, with the deltoids and triceps assisting.
What equipment do I need for the Floor Fly (with Barbell)?
The Floor Fly (with Barbell) is done with a barbell.
What's a good alternative to the Floor Fly (with Barbell)?
If you don't have access to a barbell, the Archer Push Up targets the same pectorals using body weight instead.