Floor Fly Thumbs In & Out
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
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Floor Fly Thumbs In & Out
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.
Muscles worked
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
