Dumbbell Floor Fly
Expert Advice
Keep a slight bend in your elbows to protect your joints and maintain tension on your chest muscles throughout the movement.
How-to-do Steps
- Lie on the floor with a dumbbell in each hand, arms extended above your chest.
- With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc.
- Keep the movement controlled and go as low as you can without touching the floor.
- Bring the dumbbells back together over your chest, squeezing your pecs as you lift.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Floor Fly primarily targets the Chest, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest70%
Secondary
Biceps15%
Shoulders15%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Floor Fly work?
Dumbbell Floor Fly primarily targets the Chest. Secondary muscles involved include Biceps, Shoulders. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Floor Fly?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Floor Fly suitable for beginners?
Dumbbell Floor Fly is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
