Intermediate
FLOOR FLY (WITH BARBELL)
Chest
Body Part
Pectorals
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie flat on your back on the floor with your knees bent and feet flat on the ground.
2
Step:2 Hold a barbell with an overhand grip, arms extended straight up over your chest.
3
Step:3 Slowly lower the barbell out to the sides, keeping a slight bend in your elbows.
4
Step:4 Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest.
5
Step:5 Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
