Floor Fly with Towels
A chest fly from a high plank: the hands on two towels slide apart as the chest lowers and are drawn back together to lift it; hard on the shoulders, so the range grows slowly.
How to do it
Setup
High plank on a smooth floor, a folded towel under each hand, arms nearly straight.
Steps
- Slide the hands apart, lowering the chest, elbows slightly bent.
- Stop while you can still draw them back.
- Squeeze the chest to slide the hands back under the shoulders.
Common mistakes
Sliding wide on the first sets: start with a short range or from the knees. Elbows bending into a push-up: the slight bend stays fixed. Hips sagging as the hands spread: brace and squeeze the glutes.
Breathing
Exhale on the squeeze, inhale opening.
