Floor Fly (with barbell) Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Barbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoid Anterior, Pectoralis Major Clavicular Head, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Barbell Fly
How to: Floor Fly (with barbell)
- Lie on your back on a bench with a barbell held above your chest.
- With a slight bend in your elbows, slowly lower the barbell out to the sides.
- Do not let your elbows drop below the level of the bench.
- Once you feel a stretch in your chest, bring the barbell back to the starting position using your chest muscles.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting too heavy, which can lead to improper form.
- Allowing the elbows to drop too low, which could strain the shoulder.
- Using momentum instead of controlled movement.
Modifications
- Use lighter weights to reduce strain.
- Perform the exercise on a stability ball for increased stability and comfort.
Tips
- Keep your elbows slightly bent throughout the movement.
- Focus on controlling the weight rather than letting gravity pull it down.
- Ensure your shoulder blades are retracted during the movement.
Floor Fly (with barbell) Alternatives
Tags
chest
pectorals
strength
barbell
upper body
isolation