How to Do Dumbbell Floor Fly

Dumbbell Floor Fly is a chest exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Floor Fly

  1. 01Lie flat on your back on the floor with knees bent and feet flat.
  2. 02Press two dumbbells directly over your chest with palms facing each other.
  3. 03Lower the weights out to the sides in a wide arc until your upper arms touch the floor.
  4. 04Maintain a soft bend in the elbows to reduce stress on the joint.
  5. 05Squeeze your chest muscles to bring the dumbbells back together at the top.
  6. 06Inhale on the way down and exhale as you bring the weights together.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Floor Fly

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep a slight bend in the elbows and focus on the stretch in the pectorals, ensuring the back of the arms touches the floor gently before ascending.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Floor Fly questions

What muscles does Dumbbell Floor Fly work?

Dumbbell Floor Fly is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Dumbbell Floor Fly correctly?

Lie flat on your back on the floor with knees bent and feet flat. Press two dumbbells directly over your chest with palms facing each other. Lower the weights out to the sides in a wide arc until your upper arms touch the floor. Maintain a soft bend in the elbows to reduce stress on the joint. Squeeze your chest muscles to bring the dumbbells back together at the top. Inhale on the way down and exhale as you bring the weights together.

What is the A90 coach tip for Dumbbell Floor Fly?

Keep a slight bend in the elbows and focus on the stretch in the pectorals, ensuring the back of the arms touches the floor gently before ascending.

Is Dumbbell Floor Fly suitable for beginners?

Dumbbell Floor Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Floor Fly?

Dumbbell Floor Fly uses dumbbell.

A90 Intelligence

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