The Floor Fly exercise with a barbell is a chest exercise that targets the pectoral muscles. This exercise helps to strengthen and tone the chest muscles.
How to perform
To perform the Floor Fly exercise with a barbell, follow these steps:1. Lie flat on your back on the floor with your knees bent and feet flat on the ground.
2. Hold a barbell with an overhand grip, with your hands slightly wider than shoulder-width apart. Your arms should be extended straight above your chest.
3. Slowly lower the barbell towards your chest in a controlled motion, keeping your arms slightly bent.
4. Pause when the barbell is just above your chest, then slowly raise it back to the starting position.
5. Repeat for the desired number of repetitions.
Tips for proper form:
- Keep your core engaged and press your lower back into the floor throughout the exercise.
- Focus on using your chest muscles to control the movement, rather than relying on momentum.
- Avoid locking out your elbows at the top of the movement to maintain tension in the chest muscles.
It's important to start with a lighter weight to ensure you are using proper form and technique before gradually increasing the weight as you become more comfortable with the exercise.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.