Floor Fly (with barbell)
- Zielmuskel
- Pectoralis Major Sternal Head
- Synergistenmuskeln
- Biceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Equipment
- Barbell
- Körperregion
- Chest
- Typ
- Strength
The floor fly with barbell is a chest isolation exercise that primarily targets the chest (pectoralis major, sternal head), with help from the upper chest (clavicular head), front shoulders, and biceps. Performed lying on the floor, the limited range of motion makes it a controlled, joint-friendly way to build chest tension when a bench is unavailable.
Floor Fly (with barbell): So führst du sie aus
- 1Lie flat on the floor with your knees bent and feet planted, holding the barbell with a shoulder-width overhand grip.
- 2Press the bar up so your arms are extended over your chest, then keep a soft, fixed bend in your elbows.
- 3Lower the bar in a wide arc out to the sides by opening your arms, leading with your elbows rather than your hands.
- 4Stop when your upper arms lightly touch the floor, feeling a stretch across your chest while keeping that fixed elbow bend.
- 5Squeeze your chest to pull the bar back up along the same arc until it is over your chest again.
- 6Keep the movement slow and controlled, avoiding any swing or momentum at the bottom.
- 7Complete your reps, then lower the bar to the floor with control to finish.
Technik-Tipps
- Keep a consistent, slight bend in your elbows throughout; the angle should stay fixed so this works as a fly, not a press.
- Think about hugging the movement with your chest rather than pushing with your arms to keep tension on the pecs.
- Use a lighter load than you would for a press, since the wide arc puts the chest at a long, vulnerable stretch.
- Keep your shoulder blades pulled back and down against the floor to protect your shoulders.
- Have a spotter hand you the bar and stand by when you train heavy, as the floor limits how you can bail.
Häufige Fehler
- Bending and straightening the elbows through the rep, which turns the fly into a press and shifts work off the chest.
- Using too much weight, which forces momentum and overstretches the shoulder joint at the bottom.
- Letting the upper arms slam into the floor, which removes muscular tension and risks injury.
- Letting the shoulders roll forward, which strains the joint instead of loading the chest.
Häufig gestellte Fragen
What muscles does the floor fly with barbell work?
It primarily works the chest (pectoralis major, sternal head), with the upper chest (clavicular head), front deltoids, and biceps assisting as synergists.
Why do the floor fly instead of a bench fly?
The floor stops your upper arms before they drop too low, capping the range of motion. That makes it a more controlled, shoulder-friendly option and a useful choice when you do not have a bench.
How heavy should I go on the barbell floor fly?
Go lighter than your pressing weight. The wide arc places the chest under a long stretch, so a moderate load with strict form builds more tension than a heavy bar swung with momentum.
Is the floor fly with barbell good for beginners?
Yes, as long as you keep the weight light and the elbows in a fixed, slightly bent position. Start with an empty or lightly loaded bar to learn the arc before adding load.
