The dumbbell chest fly on the floor targets the pectoral muscles while also engaging the shoulders and arms. Performing the movement on the floor limits the range of motion, reducing shoulder strain and making it a joint-friendly option for building upper body strength. It’s effective for improving muscle definition, supporting pressing movements, and enhancing overall chest function in both fitness and rehabilitation programs.
- Lie on your back with a mat or comfortable surface underneath you.
- Bend the knees so the feet are flat.
- Utilising the designated hand weight of choice, bring the hands together so the palms are facing.
- With soft elbows, allow the arms to move out to the side like opening a book.
- Stop the hands from collapsing to the floor at the end of the movement.
- Press the weights together to align with the chest bone.
- Ensure the elbows remain soft throughout.
- Repeat as instructed by your Physiotherapist.