Lying Floor Fly
Lying Floor Fly Exercise Description
The Lying Floor Fly is a bodyweight chest fly performed supine, using floor friction to resist horizontal shoulder adduction. It primarily targets the pectoralis major, with assistance from the anterior deltoids; the rotator cuff and scapular stabilizers maintain shoulder alignment throughout the motion. Sliding the hands along the floor keeps the elbows supported and limits excessive shoulder extension, which helps you control range and joint position. Because your arms stay in contact with the ground, you can focus on smooth, symmetrical arcs and consistent tension through the chest. Keep a slight bend in the elbows and a neutral spine so the movement occurs mainly at the shoulders rather than the lumbar spine or neck.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Single-joint
- Muscle Location: Mid Chest
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Female
How To Do The Lying Floor Fly Exercise
‘- Lie on your back on a smooth floor with knees bent, feet flat, head and ribcage supported.
– Place each hand on a small towel or slider; arms out at shoulder height, elbows slightly bent.
– Set shoulders: gently retract and depress the scapulae; keep ribs down and spine neutral.
– Apply light downward pressure into the hands to create friction without tensing the neck.
– Slide hands toward the midline in a wide arc, maintaining the same elbow angle and neutral wrists.
– Bring hands together above the sternum; pause briefly while keeping shoulders down.
– Slowly reverse, sliding arms back until they align with the torso; stop before any shoulder discomfort.
– Breathe steadily—exhale as hands come together; inhale as they return out.
– Avoid shrugging, flaring the ribs, locking or over-bending the elbows, or letting the low back arch.
Lying Floor Fly Tips
‘- Keep knees bent, feet flat, and your head and ribcage supported to create a stable base.
– Start with arms at shoulder height and elbows slightly bent, then maintain that same elbow angle throughout.
– Gently retract and depress your shoulder blades while keeping ribs down to maintain a neutral spine.
– Apply light downward pressure into the hands to create floor friction without tensing your neck.
– Slide your hands in a wide, smooth arc along the floor, keeping your arms in contact with the ground.
– Bring your hands together above the sternum and pause briefly while keeping the shoulders down.
– On the way back, slide your arms only until they align with your torso, stopping before any shoulder discomfort.
– Breathe steadily—exhale as your hands come together, inhale as they return outward.
– Avoid shrugging, flaring the ribs, locking or over-bending the elbows, or letting the low back arch so the movement stays at the shoulders.
– Use the constant floor contact to control your range and create smooth, symmetrical arcs with consistent chest tension.
Lying Floor Fly Beginner Introduction
The Lying Floor Fly is a floor-based bodyweight chest exercise that uses sliding friction instead of weights. It is usually done while lying on the back with the hands on small towels or sliders so the arms can glide across a smooth surface. As the arms sweep in a wide arc from an open position toward the center of the body, the chest works hard to draw them together, with support from the front of the shoulders. The shoulders and upper back stay organized to guide the motion and help the joints feel stable.
Because the arms stay in contact with the ground, the elbows are gently supported and the shoulders are less likely to drift into an uncomfortable range. This setup encourages controlled movement mainly from the shoulder joints rather than the lower back or neck. The exercise highlights even left‑right effort, steady muscle tension through the chest, and a smooth, continuous path for the arms, with easy, natural breathing throughout.