floor fly (with barbell)

How to perform it

Lie flat on your back on the floor with your knees bent and feet flat on the ground. Hold a barbell with an overhand grip, arms extended straight up over your chest. Slowly lower the barbell out to the sides, keeping a slight bend in your elbows. Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest. Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position. Repeat for the desired number of repetitions.

1. 1Lie flat on your back on the floor with your knees bent and feet flat on the ground.
2. 2Hold a barbell with an overhand grip, arms extended straight up over your chest.
3. 3Slowly lower the barbell out to the sides, keeping a slight bend in your elbows.
4. 4Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest.
5. 5Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position.
6. 6Repeat for the desired number of repetitions.