Floor Fly (With Barbell) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Floor Fly with Barbell is an isolation chest exercise that emphasizes controlled, targeted engagement of the pectoral muscles while lying flat on the floor. Using a barbell held with an overhand grip, the movement involves slowly lowering the weight outward in a wide arc with slightly bent arms, then bringing it back to the starting position—focusing on squeezing the chest throughout. Unlike traditional fly variations performed on a bench, the floor limits the range of motion, which can help reduce strain on the shoulder joints while still activating the chest effectively. The shoulders serve as a secondary stabilizing muscle group during the movement. This exercise is ideal for building chest strength and muscle definition with minimal equipment.
How to Perform
Lie down on your back on a flat surface, ideally on an exercise mat, and bend your knees so your feet rest flat on the floor for added stability.
Grip a barbell with both hands using a pronated (palms facing away) grip. Position your hands slightly wider than your shoulders. Extend your arms so the barbell is held above your chest, not your face, with a slight bend in the elbows.
Begin the movement by gently opening your arms and lowering the barbell in a wide arc. Keep the bend in your elbows constant and avoid flaring them out too far.
Stop just before your upper arms touch the ground or when the stretch in your chest becomes noticeable — do not allow the barbell to rest on the floor.
Reverse the motion by actively bringing the barbell back up along the same arc, focusing on engaging your chest muscles throughout.
Return to the top position with control, keeping tension on the chest rather than locking out the elbows.
Perform the desired number of reps while maintaining slow, deliberate movement to maximize chest activation and avoid shoulder strain.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your abdominal muscles tight and ensure your lower back remains in contact with the floor to protect your spine and improve control.
Use a moderate weight to prioritize muscle contraction over heavy lifting — this movement is about form, not load.
Control the descent and avoid bouncing the barbell off the floor or relying on momentum to return it to the top.
Maintain the same elbow angle throughout the exercise — your arms should move like wings, not like you're pressing the weight.
If you feel tension shifting away from the chest to your shoulders or arms, reduce the range of motion or lighten the load.
How Not to Perform
Don’t Let Your Elbows Flare Too Much:
Avoid overextending your arms outward at a wide angle. This places unnecessary strain on your shoulder joints and reduces chest activation.
Don’t Use Momentum:
Avoid jerking or swinging the barbell to lift it. This will shift the focus away from your chest muscles and may cause strain in the shoulders or lower back.
Don’t Lock Out Your Elbows at the Top:
Locking your elbows completely reduces the tension on the chest. Keep a slight bend in your elbows at the top to keep the chest muscles engaged throughout the movement.
Don’t Lower the Barbell Too Quickly:
Avoid letting the barbell drop fast toward the floor. Rapid movements reduce control and can increase the risk of injury. Always lower the weight in a slow and controlled manner.
Don’t Overextend the Range of Motion:
Avoid lowering the barbell too far down. Going too deep can compromise shoulder stability and increase injury risk. Stop when your upper arms are close to the ground or when you feel a stretch in the chest.
Don’t Forget Core Engagement:
Don’t neglect to engage your core. Failing to do so can cause your lower back to arch, which can lead to strain on the spine and reduce your overall stability during the movement.
Don’t Keep Your Feet Lifted or Off the Ground:
Avoid lifting your feet or not keeping them flat on the floor. This can affect your balance and make the exercise less effective.
Don’t Grip the Barbell Too Tightly:
Avoid gripping the barbell with excessive tension in your hands. A firm but relaxed grip will help you focus on the chest muscles and reduce strain on the forearms and wrists.
Don’t Rush Through Repetitions:
Avoid performing the exercise too quickly. Fast movements reduce the time under tension for the chest, which is essential for muscle growth. Always move in a controlled, deliberate manner.
Don’t Use Too Much Weight:
Avoid using too heavy of a load that forces you to sacrifice form. Lifting a weight that's too heavy will shift focus from your chest and might lead to injuries.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
