Sliding Floor Fly
Push · chest · advanced
Start
FinishHow to do it
In a plank with a towel or sock under each hand on a smooth floor, slide the hands apart with soft elbows until the chest nears the floor, then squeeze them back together.
Muscles worked
Primary: chest · Also works: core, front delts
Equipment
No equipment
Common mistakes
- Sliding out further than you can pull back, so the rep turns into a collapse
- Bending the elbows heavily, which turns the fly into a wide push-up
- Letting the hips drop the moment the arms spread
Variations
- Knees-down sliding fly
- Single-arm sliding fly
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Barbell Bench Presschest
- Dumbbell Bench Presschest
- Push-Upchest
- Machine Chest Presschest
- Incline Dumbbell Presschest
- Cable Flychest
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