How to do the Floor Fly (with Barbell)
Floor Fly (with Barbell) is an intermediate single-joint isolation pushing exercise targeting the Pectorals in the Chest region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Deltoids and Triceps.
Floor Fly (with Barbell) demonstration · © GymiaFit
Floor Fly (with Barbell) at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Deltoids, Triceps
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Floor Fly (with Barbell) step by step
- 1Lie flat on your back on the floor with your knees bent and feet flat on the ground.
- 2Hold a barbell with an overhand grip, arms extended straight up over your chest.
- 3Slowly lower the barbell out to the sides, keeping a slight bend in your elbows.
- 4Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest.
- 5Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position.
- 6Repeat for the desired number of repetitions.
Floor Fly (with Barbell) — questions
What muscles does the Floor Fly (with Barbell) work?
The Floor Fly (with Barbell) primarily targets the Pectorals. It also recruits the Deltoids, Triceps as secondary movers.
What equipment do I need for the Floor Fly (with Barbell)?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Floor Fly (with Barbell) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Floor Fly (with Barbell)?
Barbell Decline Pullover, Barbell Front Raise And Pullover, Barbell Bench Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Floor Fly (with Barbell) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.