Dumbbell Floor Fly

A chest isolation exercise that uses the floor as a "stop," making it safer for the shoulders while providing a high-tension contraction.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie flat on the floor with knees bent and feet flat. Hold dumbbells over your chest with a neutral grip and slight elbow bend.

Instructions

1. Lower the weights until your upper arms touch the floor.
2. Squeeze your chest to bring the weights back together.
3. Maintain a consistent elbow angle.
4. Keep your lower back grounded.
5. Focus on the squeeze.

Common Mistakes

1. Bouncing elbows off the floor.
2. Using too much weight.
3. Locking the elbows.

Alternative Exercises

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