Chest · Bodyweight
Lying Floor Fly
How to do the lying floor fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie flat on the floor holding a dumbbell in each hand directly above your chest, palms facing each other with a slight bend in your elbows. Lower your arms out to the sides in a wide arc until your upper arms rest on the floor, then bring them back together over your chest. The floor naturally limits your range to protect the shoulders.
- 1A stretch across your chest as your arms lower out to the sides
- 2Your pecs squeezing as you bring the weights back together over your chest
- 3A fixed soft bend in your elbows held throughout the arc
Common mistakes
- Don't straighten or re-bend your elbows to press the weight up
- Avoid slamming your upper arms into the floor at the bottom
- Don't let your lower back arch off the floor
Muscles worked
The lying floor fly mainly works the mid chest, with the upper chest and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- BicepsMinor
- ForearmsMinor
- Lower ChestMinor
- Upper AbsMinor
Kovo programs the lying floor fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.