Strength

Dumbbell Floor Chest Fly

The Dumbbell Floor Chest Fly targets chest muscles, promoting strength & muscle size. Lying flat, perform an arc motion with the weights from head to chest, enhancing shoulder stability.
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Dumbbell Floor Chest Fly instructions
Step-by-step instructions
1
Lie down flat on the floor with a dumbbell in each hand.
2
Extend your arms to your sides, keeping a slight bend at your elbows.
3
With your palms facing upwards, raise the dumbbells so they meet above your chest.
4
Lower the dumbbells back to the starting position, maintaining control and keeping the same bend in your elbows.
5
Repeat for the programmed number of reps.
Lie down flat on the floor with a dumbbell in each hand.
Extend your arms to your sides, keeping a slight bend at your elbows.
With your palms facing upwards, raise the dumbbells so they meet above your chest.
Lower the dumbbells back to the starting position, maintaining control and keeping the same bend in your elbows.
Repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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