Dumbbell Floor Fly: How-to, Tips & More
The Dumbbell Floor Fly is a beginner isolation exercise for your chest. You do it with dumbbells. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Shoulders
Secondary
How to do the Dumbbell Floor Fly
- Lie on the floor holding dumbbells over your chest, palms facing each other.
- Open your arms out to the sides with a slight bend in your elbows.
- Stop when your upper arms touch the floor.
- Bring the dumbbells back together over your chest.
Dumbbell Floor Fly tips
- The floor caps the stretch, which keeps the shoulders safe.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Dumbbell Floor Fly alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Frequently asked questions
What muscles does the Dumbbell Floor Fly work?
The Dumbbell Floor Fly mainly works your chest, with help from your shoulders.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Floor Fly good for beginners?
Yes. The Dumbbell Floor Fly is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Floor Fly?
You need dumbbells.
Add Dumbbell Floor Fly to your program
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