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How to do the Dumbbell Flyes (Floor)

Primary: Chest · also works Shoulders, Triceps.

Dumbbell Flyes - Floor is an effective isolation exercise targeting the chest muscles. It involves lying on the floor and performing a flye motion with dumbbells which helps in enhancing chest muscle definition and strength. The floor provides a stable base, limiting the range of motion slightly and reducing the strain on the shoulders, making it suitable for those looking to build chest muscles while minimizing injury risks.

Demo video: Dumbbell Flyes (Floor) · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Lie down on the floor with your knees bent and feet flat.

  2. 2

    Hold a dumbbell in each hand, palms facing each other, and extend your arms above your chest.

  3. 3

    Slowly lower the dumbbells out to the sides in a wide arc until your elbows are just slightly above the floor.

  4. 4

    Use your chest muscles to reverse the motion and bring the dumbbells back to the starting position. Ensure that your elbows maintain a slight bend throughout the movement.

Coaching cues

  • Always start with lighter weights to ensure proper form.
  • Avoid lowering the dumbbells too far to prevent shoulder injury.
  • Focus on using your chest muscles rather than your arms to perform the lift.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Dumbbell Flyes (Floor) alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell Bench PressDumbbell · beginner Dumbbell Floor PressDumbbell · beginner Incline Dumbbell PressDumbbell · beginner Dumbbell FlyDumbbell · intermediate Dumbbell FlyesDumbbell · beginner Dumbbell Press (Floor)Dumbbell · beginner

Frequently asked questions

What muscles does the Dumbbell Flyes (Floor) work?

Primary: Chest. Secondary: Chest, Shoulders, Triceps

How many sets and reps of Dumbbell Flyes (Floor) should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Dumbbell Flyes (Floor)?

Same movement pattern, different equipment: Dumbbell Bench Press, Dumbbell Floor Press, Incline Dumbbell Press, Dumbbell Fly, Dumbbell Flyes, Dumbbell Press (Floor).

Is the Dumbbell Flyes (Floor) good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.