Enhance Chest Flexibility with Floor Fly Thumbs In & Out

Floor Fly Thumbs In & Out

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Lay on ground, dumbbells above chest, thumbs together. Lower in fly, rotating thumbs outward. Raise keeping thumbs out. At top, rotate back to start, do a regular fly. Alternate reps.

Common Mistakes

Dropping arms too low. Relying on momentum. Inconsistent wrist rotation.

Breathing

Inhale opening arms. Exhale lifting. Rotate wrists at top with a quick inhale, exhale on next descent.

Muscle Focus

Primary Muscles

Middle Chest

Secondary Muscles

Upper Chest, Lower Chest, Shoulders, Serratus Anterior

Tertiary Muscles

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