Bodyweight Barbell Floor Flyes



Bodyweight flyes with barbells on the floor will cause contraction in the anterior deltoid muscles. These muscle fibers invoke a strong flexion of the humerus at the shoulder (bringing the humerus bone of the upper arm forward).1 The medial fibers primarily produce abduction of the humerus (raising the humerus away from the side of the body)1; however, they are also active to support the humerus during the lift upwards.1 The posterior fibers produce strong extension (bringing the humerus bone posteriorly) of the humerus and are only active to stabilize the shoulder joint.


The Exercise:

  1. Position two equally loaded barbells on the floor and parallel to each other. Make sure that they are able to roll on the floor freely.
  2. Place yourself between the bars in a push-up position. Your body should be straight, one hand on each bar (near the center of the bars). Support your weight on your toes and hands.
  3. Extend your elbows to a straight position, keep your body straight and your elbows close to your ribs. This is your starting position.
  4. Using a slow and very controlled motion, slide your hands away from the midline of your body (abduction), by rolling the bars apart. Keep the elbows flexed slightly but keep them at this angle.
  5. Slowly lower your body towards the floor as your arms and barbells move farther apart. Inhale as the bars are moving apart.
  6. After moving the barbells as far apart as you can (keep control of your body), pause for a second, then start your return to the starting position by rolling the bars back together to the starting position. Exhale as the arms are adducted towards the midline of the body.


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