Dumbbell Fly on Floor
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Chest
Also works
- Also works: Shoulders
In your week
How to do it
Lie on the floor holding dumbbells above your chest, palms facing each other, elbows slightly bent.
Open your arms out to the sides in a wide arc until your upper arms touch the floor.
Squeeze your chest to bring the dumbbells back together over your chest.
Form tips
Keep the same elbow bend the whole time. Straightening them turns it into a shoulder strain.
Go lighter than on presses.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
Works the same muscles
Beginner · Dumbbell
Dumbbell Floor Press
- Main target: Chest
- Also works: Triceps
- Also works: Shoulders
On Mon, Fri
Beginner · Bodyweight
Push-Up
- Main target: Chest
- Also works: Triceps
- Also works: Shoulders
- Also works: Abs
Can stand in for Dumbbell Floor Press or Dumbbell Fly on Floor
