Floor Fly (With Barbell)

Setup

1. 01Lie on your back on the floor with knees bent and feet flat.
2. 02Grip a light barbell wider than shoulder width with an overhand grip.
3. 03Press the bar to arms length over the chest.
4. 04Tuck the shoulder blades down and back against the floor.

Execution

1. 01Lower the bar by letting the elbows travel wide toward the floor.
2. 02Keep only a slight elbow bend so the arc stays fly-like, not a press.
3. 03Pause briefly as the upper arms touch the floor.
4. 04Squeeze the chest to sweep the bar back up to the start.

Checkpoints

• -Upper arms touch down softly, never crashing into the floor.
• -Elbow angle stays nearly constant through the arc.
• -Lower back keeps light contact with the floor.
• -The bar stays balanced over the chest line, not drifting toward the face.

Common mistakes

• -Loading the bar like a floor press and turning the fly into a press.
• -Bouncing the arms off the floor to start the next rep.
• -Bending the elbows deeper as the set gets hard.
• -Arching the back to help the bar up.