The dumbbell floor fly is a version of the dumbbell chest fly that is performed on the floor, rather than a bench, working the pectorals, deltoids, and triceps. The floor fly requires the performer to lower the dumbbells in an arc motion until they’re in line with the chest.

A dumbbell chest fly or pec fly involves lying on the floor, holding two dumbbells above your chest, then slowly lowering your arms down to the floor at your sides.

Lie on the floor with two dumbbells above your shoulders, (arms 15-degrees shy of full extension) With palms facing, lower the weights in an arching motion When your elbows hit the floor, they should be even with your chest; pause briefly for a half second Squeeze the dumbbells back together in an arching motion

Lie flat on your back on a flat incline bench. Place your feet firmly on the floor on either side of the bench. Your head and back should remain firmly pressed into the bench throughout the exercise. Ask a spotter to hand you the 2 dumbbells, or gently pick them up from the floor and hold 1 in each hand.