Dumbbell Floor Lying Fly
Target your chest with Dumbbell Floor Lying Flys! A simple yet effective exercise you can do at home to build upper body strength.
The Dumbbell Floor Lying Fly is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: dumbbells.
Required Equipment
Dumbbell Floor Lying Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Dumbbell Floor Lying Fly Variations and Alternatives
How to do the Dumbbell Floor Lying Fly
Dumbbell Lying Fly on Floor
An exercise mat (optional for comfort)
Starting Position:
Lie down on your back on the floor or an exercise mat.
Hold a dumbbell in each hand with your arms extended straight above your chest. Your palms should face each other.
Keep your feet flat on the floor, approximately hip-width apart for stability.
Ensure your back is pressed against the floor, and your core is engaged.
Movement Instructions:
Inhale and slowly lower the dumbbells out to the sides in a wide arc. Keep a slight bend in your elbows throughout the movement.
Lower the weights until your elbows are just above the floor or until you feel a stretch in your chest muscles. Avoid letting the dumbbells touch the ground to maintain tension in the muscles.
Exhale and raise the dumbbells back to the starting position by bringing them together above your chest in the same wide arc.
Repeat the movement for the desired number of repetitions.
Tips:
Focus on keeping your movements slow and controlled to avoid injury.
Keep your elbows slightly bent at all times to protect your joints.
Make sure to engage your core throughout the exercise to maintain stability.
Adjust the weight of the dumbbells if you find the exercise too challenging or too easy.
Dumbbell Floor Lying Fly FAQs
What muscles does the Dumbbell Floor Lying Fly work?
The Dumbbell Floor Lying Fly mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Dumbbell Floor Lying Fly?
Dumbbells.
Is the Dumbbell Floor Lying Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Floor Lying Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Floor Lying Fly variations and alternatives?
Similar exercises include the Alternating Dumbbell Incline Fly, Dumbbell Incline Alternative Fly, Dumbbell Floor Lying Straight-Arm Press and Dumbbell Floor Lying Hammer Press.
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