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Floor Fly with Towels

Floor Fly with Towels

The Floor Fly with Towels is an excellent upper body exercise that targets the chest, shoulders, and triceps muscles. This exercise can be performed at home or at the gym, making it a versatile option for those who prefer to workout in the comfort of their own space. To perform the Floor Fly with Towels, you will need a smooth surface such as a hardwood floor or a mat, and a pair of small towels or paper plates. Begin by assuming a push-up position with your hands shoulder-width apart and your toes tucked in. Place the towels or paper plates under your hands, ensuring they are stable and secure. From this starting position, slowly lower your body towards the floor by bending at the elbows, while simultaneously spreading your hands apart and sliding your hands forward on the floor. Imagine as if you are gliding your hands on the surface. Engage your chest muscles as you push your body back up to the starting position. It's important to maintain a strong and stable core throughout the exercise to prevent any strain on the lower back. Remember to perform the exercise in a controlled manner and focus on the mind-muscle connection to optimize the benefits. Adding this challenging exercise to your routine can help strengthen and tone the upper body muscles, ultimately improving your overall fitness.


  • Start by lying on your back on a mat or on the floor.
  • Bend your knees and place your feet flat on the floor, hip-width apart.
  • Hold a towel in each hand, with your arms extended straight up towards the ceiling.
  • Keeping a slight bend in your elbows, slowly lower your arms out to the sides until they reach the floor.
  • Imagine hugging a tree as you bring your arms back up to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to engage your core throughout the exercise and focus on squeezing your chest muscles.
  • Inhale as you lower your arms and exhale as you bring them back up.

Tips & Tricks

  • Engage your core throughout the exercise to stabilize your body.
  • Keep your elbows slightly bent throughout the movement to avoid strain on the joints.
  • Use a controlled and smooth motion while sliding the towels in and out to engage your chest muscles effectively.
  • Focus on maintaining proper form and avoid excessive arching or rounding of the back.
  • Start with lighter weights or no weights at all if you are a beginner, and gradually increase the resistance as you get stronger.
  • Don't rush through the exercise; perform it slowly and with intention to maximize muscle engagement.
  • Make sure to breathe properly by inhaling during the eccentric (lowering) phase and exhaling during the concentric (lifting) phase.
  • Always warm up before performing the Floor Fly with Towels exercise to prepare your muscles for the workout.
  • Allow yourself enough time to recover between sets to avoid overexertion and promote optimal muscle growth.
  • If you experience any discomfort or pain, modify the exercise or consult with a fitness professional for proper guidance.

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