Exercise guide
Lying Floor Fly
- Beginner
- Isolation
- Rep-based
- Chest
- Shoulders
The Lying Floor Fly is a bodyweight isolation exercise that targets the pectorals and anterior deltoids by utilizing a sliding motion on the floor. It builds horizontal adduction strength and chest stability by challenging the muscles to control the body's descent and ascent through a wide range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a kneeling position on a smooth floor surface (like wood or tile).
- Place your hands on two sliders, towels, or socks directly beneath your shoulders.
- Engage your core and glutes to create a straight line from your head to your knees, maintaining a neutral spine.
How to do it
- Inhale and slowly slide your hands out to the sides in a wide arc, keeping a slight, fixed bend in your elbows.
- Lower your torso toward the floor with control until you feel a deep stretch in your chest, stopping just before your chest touches the ground.
- Exhale and squeeze your chest and front deltoids to pull your hands back together under your chest.
- Maintain a slow 3-0-1-0 tempo, focusing on a slow descent and a powerful squeeze at the top.
Form checklist
- Keep your elbows slightly bent and locked in that position to avoid joint strain.
- Do not allow your hips to sag or your lower back to arch during the movement.
- Ensure your hands move directly out to the sides, not upward toward your head.
- Keep your shoulder blades pulled back and down to stabilize the shoulder girdle.
Pro tips
- Focus on the 'mind-muscle connection' by imagining you are trying to hug a large tree to bring your hands back together.
- Squeeze your pectoral muscles hard at the top of the movement to maximize muscle fiber recruitment.
Make it harder
- Perform the exercise from a full plank position on your toes to significantly increase the resistance.
- Add a 2-second isometric hold at the bottom of the movement where the chest is most stretched.
Frequently asked
- What muscles does the lying floor fly work?
- The lying floor fly primarily targets the pectorals, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the lying floor fly?
- The lying floor fly requires no equipment — just your body weight.
- Is the lying floor fly good for beginners?
- Yes. The lying floor fly is a beginner-friendly movement and a strong foundation to build on.