floor fly (with barbell)

Primary target: Pectorals
Equipment: Barbell
Body part: Chest
Secondary muscles: Deltoids

Secondary muscles

DeltoidsTriceps

Step by step

1
Lie flat on your back on the floor with your knees bent and feet flat on the ground.
2
Hold a barbell with an overhand grip, arms extended straight up over your chest.
3
Slowly lower the barbell out to the sides, keeping a slight bend in your elbows.
4
Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest.
5
Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position.
6
Repeat for the desired number of repetitions.

How to perform

Lie flat on your back on the floor with your knees bent and feet flat on the ground. Hold a barbell with an overhand grip, arms extended straight up over your chest. Slowly lower the barbell out to the sides, keeping a slight bend in your elbows. Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest. Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position. Repeat for the desired number of repetitions.