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Exercise Benefits With Proper Form & Technique

Floor Flys With Dumbbells

through 20 votes
muscles:Pectoralis MajorMuscle
auxiliary muscles:BicepsMuscle, Serratus AnteriorMuscle, DeltoidsMuscle
required:Dumbbells (2)
optional:Fitness Mat
fitness level:Easy
exercise type:Strength
Variations available (8)
Starting PositionExecution

Starting Position

  • grasp two dumbbells with neutral grip
  • lay down onto the weight bench or fitness mat
  • guide your weights up until they are vertically above your chest

Correct Execution

  • let your arms sink down in a wide bow
  • your lower back lifts off a bit
  • the weights do not touch the ground
  • if the elbows are in a line with your upper shoulders, guide the weights back up again, they do not touch
  • keep the elbows bent
  • repeat the movement for an effective chest workout