Lying Floor Fly
The fly with no weight, lying on the floor: a warm-up that rehearses the arc and teaches the chest to squeeze.
How to do it
Setup
Lying on the back, knees bent, arms out wide on the floor, palms up.
Steps
- Raise the arms in a wide arc until the palms meet over the chest.
- Press the palms together and hold the squeeze for a beat.
- Let the arms sink back to the floor with control.
Common mistakes
Rushing the reps: with no weight, the squeeze is the work. Clapping the hands together with bent elbows: keep the soft, fixed angle. Arching the back off the floor: ribs down.
Breathing
Inhale opening, exhale on the squeeze.
