Lying Floor Fly

Lying Floor Fly

The Lying Floor Fly is a fantastic exercise that targets your chest muscles and helps to develop upper body strength. By lying on the floor, you eliminate the use of your lower body, focusing solely on engaging your chest muscles. This exercise primarily works the pectoralis major, which is the largest muscle in your chest, and the pectoralis minor, which lies underneath. To perform the Lying Floor Fly, you will need a pair of dumbbells or resistance bands. Lie down on your back with your knees bent and feet flat on the floor. Hold the dumbbells or resistance bands with your arms extended directly above your chest, palms facing each other. Slowly lower your arms out to the sides in a controlled motion, keeping a slight bend in your elbows. Feel the stretch in your chest muscles as you lower your arms outwards. Then, bring your arms back to the starting position by squeezing your chest muscles. It is crucial to maintain proper form throughout the movement and avoid using momentum to swing the weights. This exercise can be modified by adjusting the weight or resistance level based on your fitness level and goals. Remember to start with lighter weights and gradually increase as you become more comfortable with the exercise. Incorporate the Lying Floor Fly into your workout routine to build a strong and sculpted chest. It is ideal for both beginners and advanced individuals who want to develop a well-rounded upper body. As with any exercise, proper form and technique are key to preventing injury and maximizing results. So, make sure to engage your core, keep your back pressed against the floor, and perform the movement in a slow and controlled manner.


  • Start by lying flat on your back on the floor or a mat.
  • Hold a dumbbell in each hand, with your arms extended up towards the ceiling, palms facing each other.
  • Keeping a slight bend in your elbows, slowly lower your arms out to the sides, maintaining control throughout the movement.
  • Stop when your arms are parallel to the floor, feeling a stretch in your chest muscles.
  • Then, engage your chest muscles to bring your arms back up to the starting position.
  • Repeat for the desired number of repetitions.
  • Remember to breathe steadily throughout the exercise and maintain good form.

Tips & Tricks

  • Focus on engaging your chest muscles and maintaining proper form throughout the exercise.
  • Start with light weights and gradually increase the resistance as you become more comfortable with the movement.
  • Increase the effectiveness of the exercise by performing a slow and controlled movement, focusing on the eccentric (lowering) portion of the exercise.
  • Engage your core muscles by maintaining a stable and neutral position throughout the exercise.
  • To target different areas of your chest, try varying your hand position or using different equipment such as dumbbells or resistance bands.
  • Ensure that your shoulders remain relaxed and avoid letting them elevate or shrug during the movement.
  • To avoid strain on your wrists or shoulders, choose a weight that allows you to maintain a comfortable grip throughout the exercise.
  • Incorporate variation into your workout routine by switching between different chest exercises to target your muscles from various angles.
  • Pay attention to your breathing and exhale during the exertion phase of the movement.
  • Listen to your body and modify the range of motion if you experience any discomfort or pain.


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