Combine Chest Moves with Floor Fly Push Ups

Floor Fly Push Ups

Rep Range

8-12

Hints

Begin in a traditional push-up position with hands shoulder-width apart. As you lower yourself, move one arm outward in a 'fly' motion. After pressing up, return to the starting position and repeat. Perform two reps on one side, then two reps on the other, alternating sides.

Common Mistakes

Avoid allowing your hips to sag or raise up, maintaining a straight line from head to heels. Don't let your elbows flare out excessively. Ensure a controlled descent and ascent.

Breathing

Inhale as you lower and move your arm outward. Exhale as you press up and return your arm to the starting position.

Muscle Focus

Primary Muscles

Middle Chest

Secondary Muscles

Upper Chest, Lower Chest, Shoulders, Triceps, Core, Serratus Anterior

Tertiary Muscles

Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Lower Body