Step by step instructions, muscle activation and variants for the Floor Dumbbell Fly.
The Lying Floor Fly is a dumbbell chest fly performed while lying flat on the floor instead of a bench. The floor naturally limits the range of motion at the bottom, reducing shoulder strain while still effectively targeting the pectoral muscles through a wide arc.
Common mistakes content is coming soon.
The Floor Dumbbell Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.