Floor Fly (Dumbbell)

A chest isolation exercise performed on the floor with dumbbells in an arcing motion, providing a safe alternative to bench-based flies with limited range of motion.

Instructions

1. Lie flat on your back on a floor or mat with your knees bent and feet flat on the floor.
2. Hold dumbbells above your chest with your arms slightly bent and palms facing inward.
3. Lower the dumbbells in a wide arcing motion, moving them downward and outward.
4. Continue lowering until your elbows are approximately at 90 degrees or your elbows touch the floor.
5. Maintain the slight bend in your elbows throughout the movement.
6. Contract your chest and drive the dumbbells back up along the same arcing path.
7. Repeat for the prescribed number of repetitions.

Tips

• The floor limits your range of motion, making this a safer alternative to bench-based flies
• Maintain a slight bend in your elbows; do not straighten your arms completely
• Move the dumbbells in a wide arcing motion for maximum chest engagement
• Lower the weight with control, avoiding momentum or bouncing
• Keep your lower back pressed to the floor; do not arch excessively
• This is an isolation exercise best used after pressing movements
• The limited range of motion reduces shoulder stress while still effectively targeting the chest