Floor Fly (with Barbell)
From a push-up plank with each hand on a loaded barbell, roll the bars apart to lower the chest and pull them back together; a hard fly for the strong.
How to do it
Setup
Push-up plank, each hand on the middle of a loaded barbell, the bars parallel under the shoulders.
Steps
- Roll the bars apart slowly, lowering the chest toward the floor.
- Go only as low as you can still roll back from.
- Squeeze the chest to roll the bars back under the shoulders.
Common mistakes
Rolling out further than you can pull back: start with a short range, knees down if needed. Hips sagging as the bars spread: hold the plank line. Bars rolling unevenly: move both hands at the same pace.
Breathing
Inhale opening, exhale on the squeeze.
