Floor Fly (with barbell)

Floor Fly (with barbell)

The Floor Fly (with barbell) is an excellent exercise that targets the muscles of your chest, shoulders, and triceps. Also known as the Barbell Floor Press, it offers a unique twist to the traditional bench press by utilizing the floor as a stabilizing surface. This exercise can be performed both at home and in a gym setting, making it a versatile option for a full upper body workout. The key benefit of the Floor Fly is its ability to engage your muscles through a full range of motion, leading to increased strength and muscle development. By lying on the floor, you eliminate the arch in your lower back, ensuring better form and minimizing the risk of injury. This exercise also encourages stability and balance as you must actively control the weight throughout the movement. To perform the Floor Fly, you will need a barbell and enough space to lie on the floor comfortably. It is essential to select an appropriate weight that challenges your muscles but still allows you to maintain proper form. Remember to warm up adequately before attempting this exercise, as it involves heavy lifting and recruits a significant amount of muscle fibers. Incorporating the Floor Fly into your upper body routine can help you build a stronger, more defined chest, shoulders, and triceps. Remember to focus on your breath, maintain proper form, and gradually increase the weight as you progress. Always listen to your body and prioritize safety during your workouts. Happy lifting!


  • Lie flat on your back on the floor with your knees bent and feet flat on the ground.
  • Hold a barbell in each hand, palms facing forward, and position your arms straight above your chest.
  • Keeping a slight bend in your elbows, slowly lower the barbells out to the sides in a controlled manner.
  • Stop when your arms are parallel to the floor or you feel a stretch in your chest muscles.
  • Pause for a moment, then engage your chest muscles to bring the barbells back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a lightweight barbell and gradually increase the weight as you get stronger and more comfortable with the exercise.
  • Keep your core tight and engaged throughout the movement to maintain stability and prevent injury.
  • Focus on squeezing your chest muscles as you bring the barbell down towards the floor and as you push it back up.
  • Maintain control and a slow, controlled pace throughout the exercise to maximize muscle activation.
  • Don't lock out your elbows at the top of the movement to keep tension on your chest muscles.
  • Incorporate progressive overload by gradually increasing the number of sets and reps or the weight lifted over time.
  • Perform a proper warm-up before attempting the floor fly to prepare your muscles and joints for the exercise.
  • Maintain proper form by keeping your shoulders back and down, and your chest lifted throughout the movement.
  • Incorporate other chest exercises like push-ups and dumbbell bench press into your routine to further strengthen your chest muscles.
  • Listen to your body and take rest days as needed to allow for proper recovery and muscle growth.


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