Dumbbell Floor Fly
The Dumbbell Floor Fly targets the chest muscles while providing stability from the floor.
- Lie on your back on the floor with a dumbbell in each hand.
- Extend your arms above your chest, palms facing each other.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Bring the dumbbells back together above your chest, squeezing your chest muscles.
How to perform the Dumbbell Floor Fly
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Floor Fly using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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