FlexDumbbell Flyes (Floor)
Muscles worked
- Pectoralis Major (Sternal Head)
- Pectoralis Major (Clavicular Head)
- Anterior Deltoid
- Biceps Brachii
- CategoryPush
- Default target4 sets × 8–12 reps per side
- EquipmentDumbbells
- Movement patternIsolation Upper
- Training stylesHypertrophy, Strength
Technique
Setup
Lie flat on the floor with your knees bent and feet flat. Hold dumbbells directly above your chest, palms facing each other.
Movement
Lower the weights in an arc until your upper arms lightly touch the floor. Squeeze your pecs to pull them back to the start.
Form Tip
The floor protects your shoulders from over-stretching. Keep a slight bend in your elbows throughout the movement.
Increase Difficulty
Add a pause at the bottom or use a slower tempo on the arc.
Decrease Difficulty
Use lighter weights to maintain a strict arc motion.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.