Dumbbell Floor Chest Fly
Safely sculpt your pectorals with the Dumbbell Floor Chest Fly. The floor provides a natural stop to protect your shoulders while allowing for intense chest isolation and a deep, controlled stretch.
The Dumbbell Floor Chest Fly mainly works the chest, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Floor Chest Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Upper Chest (pectoralis major, clavicular head)
How to do the Dumbbell Floor Chest Fly
Setup
Lie on your back on a mat with your knees bent and feet flat on the floor. Hold a dumbbell in each hand, extending your arms straight up above your chest with a neutral grip (palms facing each other).
Movement
While keeping a slight bend in your elbows, slowly lower your arms out to the sides in a wide arc until your upper arms lightly brush against the floor.
Ensure your elbows remain slightly bent throughout the movement to keep tension on the chest and off the joints.
Pause briefly at the bottom of the movement where you feel a stretch in your chest, then reverse the motion, contracting your pectoral muscles to return the dumbbells to the starting position directly over your chest.
Keep your back flat against the floor and maintain a controlled, steady tempo throughout.
Tips
Avoid bouncing your elbows off the floor.
Focus on squeezing your chest at the top of the lift.
Dumbbell Floor Chest Fly FAQs
What muscles does the Dumbbell Floor Chest Fly work?
The Dumbbell Floor Chest Fly mainly works the chest, with help from the shoulders. The main muscles are the pectoralis major.
What equipment do you need for the Dumbbell Floor Chest Fly?
None. The Dumbbell Floor Chest Fly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Dumbbell Floor Chest Fly go on?
It belongs on push day in a push/pull/legs routine.
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