How To Do Floor Chest Fly Properly

Floor chest fly works as an excellent alternative to chest press exercise as it strengthens both your chest, arms, shoulders and general upper physique.

Done lying on the floor, this strength training workout maximises is effects for a complete upper body exercise session.

While performing this on the floor you prevent injury by providing support courtesy of the flat surface area. For the best results, aim to keep and maintain a good form by giving your elbows a slight bend while doing this chest fly

In addition, you can unconventionally increase the challenge by adding weights as you do this exercise to introduce micro damage that translates to muscle growth. Look for a pair of dumbbells and let us get started!


  • With your dumbbells close by, lie on the floor and bend your knees. Slightly bend your elbows while ensuring that your palms are facing each other.
  • The dumbbells should be directed just above your chest. Slowly move your arms outwards to the floor and pause just right before your triceps get into contact with the floor.
  • In a regulated motion, bring the dumbbells towards your chest and squeeze. Pause this movement just when the dumbbells are almost touching to maintain tension.
  • Remember to open up your chest all through this workout to keep your shoulders from injury caused by excessive forward movement. Repeat this exercise till your preferred reps.



These muscles begin at the middle of your chest going all the way to your shoulder and upper arm. They are responsible for keeping your arms up when you squeeze to bring your dumbbells close to each other.

Pectorals are the key muscles worked during the floor chest fly as they are in charge of shoulder blades stabilization, preventing them from squeezing at the top during the workout.

The pectoral muscles are made up of the pectoralis major and pectoralis minor that work in unison to ensure that there is no strain when you do this exercise.


The biceps consisting of the long head and short head are located at the front portion of your upper arm. They are involved during this exercise anytime triceps are lowered to the direction of the floor by stabilizing the shoulders maintaining tension

The biceps lower the chances of shoulder injury and take charge of a huge part of this exercise. Appropriate muscle tension is good for micro damage that speeds up muscle hypertrophy that in turn results to stronger pectoral muscles.


Your deltoid muscles commonly referred to as shoulder muscles are located at the shoulder blades, connecting your upper arm to your body torso.

The deltoids help you even out your arm muscles to prevent them from overstretching all the way to the ground

Deltoids protect the shoulder joint from extreme flexing or extension by stabilizing your shoulder joint making you maintain good form throughout this exercise.



The aim of this exercise is to boost your chest muscles by mainly focusing on your pectoral muscles. By opening your chest during this exercise, you directly work its muscle fibers improving their growth.

This exercise enables you to add weights eccentrically as long as your arms do not touch the floor or your elbows fail to slightly bend. Consistent training of this exercise will not only enhance your chest muscles but also your upper body.


Apart from working your pectorals, this workout also works your shoulders, biceps and even triceps. If done correctly, they can also protect your shoulders and lower tension and tension from your upper body.

The reason why this exercise is done steadily is to maintain stability and ensure that no muscle is damaged or injured at the start, middle or end of this workout.


On top of strengthening and boosting your muscles, floor chest fly improves your posture, aids in upper back pain reduction, ameliorates ligaments, joints and bones health and overall, better your body appearance.

With all these benefits you will be able undertake any tasks that require you to use your upper body muscle groups with zero difficulty.



  • With your body on your fours, bend your elbows a little bit and place your hands a bit wider than your shoulders. Your feed should be hip-width apart, stretch your legs for stability purposes.
  • Make sure that your core is tight before taking a deep breath in. To form a 90degree angle, bend your elbows as you lower yourself all the way to the ground.
  • Propel yourself up by exhaling as you lift your hands and contract your chest muscles. This will take you to the original position
  • Push-up reps vary from one person to another. replicate to do 15-20 reps.



  • With dumbbells by your sides, lie on your back on a bench then on a flat incline bench. Place your feet firmly on the floor on either side of the bench. Your head and back should remain firmly pressed into the bench throughout the exercise.
  • While slightly bending your elbows, pick the dumbbells and raise them so that they’re above you. Lower the dumbbells in an arching motion towards your chest while breathing in.
  • Slowly raise the dumbbells while exhaling. Do this exercise until you attain the desired reps.


  • Place each hand on its own cable on the cable machine with a handle attachment to be used. Stretch the cables in line with your body and pause in this position.
  • Slightly bend your elbows. Afterwards, bring the cables together by pulling your arms in unison
  • Repeat



If you are planning on starting this exercise, please ensure that your shoulders are in good form and condition. Performing this exercise on injured shoulders could worsen them and make them susceptible to permanent damage

For this, kindly talk to your doctor if it is your first-time doing floor chest fly or you have experienced any upper body injuries before.


Lying on the floor is a great advantage when it comes to doing this workout as you have support from the space provided. This is not to mean that you should overextend your arms as this can lead to shoulder pain.

Ensure that you keep a steady range of movement from the beginning till the end of the exercise.


Failing to bend your elbows only adds pressure to your shoulders and bicep muscles as a result of overworking these muscles. The solution to this is to always slightly bend your elbows to give other muscles the support needed to carry out this exercise efficiently.


The floor chest fly is a perfect workout if your aim is to boost your chest, arm and shoulder muscles in strength. Do not shy away from using heavier weights in order to introduce negatives that will help you challenge your muscles.

This exercise is easy to incorporate into your daily workout routine as it is simple and requires just one equipment dumbbells. You can combine it with other chest exercises like planks or pushups for the most effective results.