Floor Lying Fly
Target your chest with Floor Lying Flys! A simple exercise to build strength and definition, right from your home.
The Floor Lying Fly mainly works the chest and back, with help from the shoulders, traps and triceps. No equipment needed: it uses just your bodyweight.
Floor Lying Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)
Secondary
Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
How to do the Floor Lying Fly
Set up for the2. Arm position:** Start with your arms extended out to the sides at shoulder level, palms facing upwards. Keep a slight bend in your elbows to maintain tension on your chest muscles, not your joints.
Movement: Slowly bring your arms up together above your chest, keeping the slight bend in your elbows consistent.
Muscle contraction: When your hands meet above your chest, contract your chest muscles firmly.
Return: After the contraction at the top, lower your arms back down to the starting position in a controlled manner, without letting them touch the floor.
Movement control: Make sure to keep the movement slow and controlled, focusing on the stretch and contraction of the chest muscles.
Repeat: Repeat for the desired number of repetitions and sets.
Ensure that you maintain proper form throughout the exercise to maximize the benefits and reduce the risk of injury. If you're new to this movement or exercising in general, consider seeking guidance from a fitness professional.
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Floor Lying Fly FAQs
What muscles does the Floor Lying Fly work?
The Floor Lying Fly mainly works the chest and back, with help from the shoulders, traps and triceps. The main muscles are the pectoralis major and serratus anterior.
What equipment do you need for the Floor Lying Fly?
None. The Floor Lying Fly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Floor Lying Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Floor Lying Fly variations and alternatives?
Similar exercises include the Bodyweight Lying Svend-Press, Alternating Bodyweight Standing Chest Fly, Bodyweight Standing Fly and Bodyweight Standing Straight-Arm High-Chest Fly.
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