Barbell Floor Fly
Chest · Barbell · Beginner
How to do it
- Lie flat on your back on the floor with your knees bent and feet flat on the ground.
- Hold a barbell with an overhand grip, arms extended straight up over your chest.
- Slowly lower the barbell out to the sides, keeping a slight bend in your elbows.
- Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest.
- Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Pectorals
Secondary: Deltoids, Triceps
Is your Barbell Floor Fly good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 7 kg |
| Novice | 12.5 kg |
| Intermediate | 18 kg |
| Advanced | 26 kg |
| Expert | 34 kg |
| Veteran | 44.5 kg |
| Elite | 55 kg |
| Master | 68 kg |
| Apex | 81 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Barbell Floor Fly.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Adding load before the bar path is repeatable. Use a weight that lets every Barbell Floor Fly rep follow the same controlled path.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your pectorals.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Barbell Floor Fly FAQ
What muscles does the Barbell Floor Fly work?
The primary target is pectorals. It also involves deltoids, triceps while you keep the movement controlled.
How many sets and reps should I do for the Barbell Floor Fly?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Barbell Floor Fly strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
