Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Floor fly (with barbell)

Intermediate

Floor fly (with barbell) is a isolation barbell exercise for the chest, also working the front delts and triceps.

What it works

Primary muscle

Chest

Also works

Front deltsTriceps

Equipment
Barbell
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Lie flat on your back on the floor with your knees bent and feet flat on the ground.
  2. 2Hold a barbell with an overhand grip, arms extended straight up over your chest.
  3. 3Slowly lower the barbell out to the sides, keeping a slight bend in your elbows.
  4. 4Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest.
  5. 5Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell incline one arm flyDumbbell
  • Cable incline flyCable
  • Cable low flyCable
  • Cable lying flyCable
  • Cable middle flyCable
  • Isometric chest squeezeBodyweight

Easier variations

  • Isometric chest squeezeBodyweight
  • Lever seated flyMachine

Harder variations

  • Cable incline fly (on stability ball)Cable
  • Cable one arm incline fly on exercise ballCable
  • Dumbbell one leg fly on exercise ballDumbbell
  • Dumbbell one arm chest fly on exercise ballDumbbell
Logged today · 90 seconds restFloor fly (with barbell)

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Chest exercises

  • Archer push upBodyweight
  • Assisted chest dip (kneeling)Machine
  • Assisted seated pectoralis major stretch with stability ballMachine
  • Assisted wide-grip chest dip (kneeling)Machine
  • Band bench pressResistance band
  • Band chest flyResistance band