Lying Floor Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoids, Triceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Floor Fly, Lying Chest Fly
Visualised Target Muscle Groups
Front
Back
How to: Lying Floor Fly
- Lie down on the floor with your back flat and a weight in each hand.
- Start with your arms extended out to the sides at shoulder level.
- Slowly lower the weights towards the ground, keeping the elbow slightly bent.
- Engage your chest and raise the weights back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting weights too high, which can strain the shoulders.
- Using too much weight, leading to poor form.
- Not fully extending or contracting the arms during the fly.
Modifications
- Use lighter weights or no weights at all for beginners.
- Perform the exercise on a stability ball for added support.
Tips
- Keep a slight bend in your elbows throughout the movement.
- Control the weight and avoid dropping it suddenly to reduce strain on your joints.
- Engage your core to maintain a stable position on the floor.
Lying Floor Fly Alternatives
Tags
chest
pectorals
strength
fly exercise
body weight
intermediate
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