Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
AdvancedIsolationBarbell
Floor Fly (With Barbell)
Pectorals · Chest
4
sets
8–12
reps
1m 15s
Rest time
~7
Calories / set
Instructions
- 1
Lie flat on your back on the floor with your knees bent and feet flat on the ground.
- 2
Hold a barbell with an overhand grip, arms extended straight up over your chest.
- 3
Slowly lower the barbell out to the sides, keeping a slight bend in your elbows.
- 4
Lower the barbell until your arms are parallel to the floor, feeling a stretch in your chest.
- 5
Pause for a moment, then squeeze your chest muscles to bring the barbell back to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
deltoids
Secondary
deltoidstriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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