Is this a mid-stretching?

Lying Floor Fly

Lying Floor Fly gif

IsolationTargets: Middle chest

About

Do chest flyes lying on the floor.

How to Lying Floor Fly

Starting Position

Lie on the floor and stretch your arms to the sides.

Proper Form

1. Lie on the floor and stretch your arms to the sides.

2. Perform a chest fly by spreading your arms.

3. Slowly return your arms to the original position.

Breathing Technique

Inhale when you spread your arms, and exhale when you bring your arms together.

Precautions

Keep your upper body straight.

From the Community

Lying Floor Fly Community

Join the Community →

Lying Floor Fly Related Reading

What Actually Matters
Time under tension does matter — just not the way you think
TUT isn't the main driver of muscle size — but it unlocks real aerobic and tendon adaptations. Here's what the research actually shows, per a 2022 review and RCT.
Myths Busted
Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis
Think creatine damages your heart? The opposite is true. Here's what the cardiac research actually shows, per a meta-analysis of 41 controlled trials.
Numbers Don't Lie
Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say
5 reps or 30 reps — it barely matters for hypertrophy. Here's what the evidence from 4 recent RCTs actually says about rep ranges and muscle growth.
Numbers Don't Lie
Workout duration doesn't predict muscle growth — sets do, per a 2020 meta-analysis of 111 studies
Stop watching the clock. Muscle growth comes down to sets per workout, not minutes on the floor — according to a 2020 meta-analysis of 111 studies.
Numbers Don't Lie
10 sets per muscle group per week is probably enough — here's the number that actually matters.
Most lifters chase 20+ sets per muscle group. The research says you can grow on far less — and more isn't always better, according to a 2024 Sports Med meta-analysis.
What Actually Matters
Cardio before or after weights: why the order depends on your goal
Do cardio before or after lifting? The answer depends entirely on your goal. Here's what the interference effect and a 2024 meta-analysis of 23 RCTs actually say.

Curious about a Chest workout plan that includes the Lying Floor Fly

Lying Floor Fly Alternatives

Bench Press

Dumbbell Bench Press

Lying Floor Fly vs Bench Press
Lying Floor Fly vs Dumbbell Bench Press
Lying Floor Fly vs Dumbbell Pullover

Lying Floor Fly

About