Floor Dumbbell Fly
Floor Dumbbell Fly trains 2 of the 18 muscle groups Full Coverage tracks: Chest 90%, Front delts 25%.
This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.
How to do it
- Lie on the floor with a dumbbell in each hand, arms straight over your chest, palms facing each other.
- Keep a slight fixed bend in your elbows.
- Lower both arms out to the sides until your upper arms touch the floor.
- Bring them back together over your chest.
- The floor caps the range before your shoulders reach end position - the safe way to fly without a bench.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Chest 90%
- Front delts 25%
How it compares
Compared with the Cable Fly, it loads Front delts 10 points higher. It needs Dumbbells where the other uses Cable machine. Compared with the Dumbbell Bench Press, it loads Triceps 45 points lower, Front delts 15 points lower, Chest 10 points lower. It needs Dumbbells where the other uses Dumbbells + Bench.
Other ways to train this
Other exercises for the Chest
-
Dumbbell Bench Press
100%
-
Incline Dumbbell Press
90%
-
Dumbbell Floor Press
80%
-
Close-Grip Dumbbell Press
80%
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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