Floor Fly Push Ups
This chest exercise mainly works your middle chest, with help from your upper chest, lower chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
8-12
How to do Floor Fly Push Ups
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.
Muscles worked
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
