TETSUFloor Fly (With Barbell)
The Floor Fly (With Barbell) is a barbell exercise for the chest that primarily targets the pectorals, with the deltoids and triceps assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Floor Fly (With Barbell)
- Lie flat on your back on the floor with your knees bent and feet flat on the ground.
- Hold a barbell with an overhand grip, arms extended straight up over your chest.
- Slowly lower the barbell out to the sides, keeping a slight bend in your elbows.
- Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest.
- Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Floor Fly (With Barbell) work?
The Floor Fly (With Barbell) primarily targets the pectorals. The deltoids and triceps work as supporting muscles.
What equipment do I need for the Floor Fly (With Barbell)?
You need a barbell to perform the Floor Fly (With Barbell).
How many sets and reps of the Floor Fly (With Barbell) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Floor Fly (With Barbell) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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