floor fly (with barbell)

Equipment

barbell

Target muscle

pectorals

How to perform

1. 1

   Lie flat on your back on the floor with your knees bent and feet flat on the ground.

2. 2

   Hold a barbell with an overhand grip, arms extended straight up over your chest.

3. 3

   Slowly lower the barbell out to the sides, keeping a slight bend in your elbows.

4. 4

   Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest.

5. 5

   Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position.

6. 6

   Repeat for the desired number of repetitions.