Floor Fly (with Barbell)

Target muscle

Pectorals

Also works

Deltoids, triceps

Equipment

Barbell

Body part

Chest

How to do the floor fly (with barbell)

1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
2. Hold a barbell with an overhand grip, arms extended straight up over your chest.
3. Slowly lower the barbell out to the sides, keeping a slight bend in your elbows.
4. Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest.
5. Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position.
6. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the chest (pectorals). The deltoids and triceps work as secondary muscles. See all chest exercises or every barbell exercise.