10 Best Floor Fly (With Barbell) Alternatives for Chest Isolation

The 10 Best Floor Fly (With Barbell) Alternatives

10 substitutes, ranked by how closely each one matches the Floor Fly (With Barbell) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. 

   1. Wide-grip Decline Barbell Pullover

   94% match

   Pectorals · Intermediate · Isolation

   It uses the same equipment and still works the pectorals.

   • Barbell

   How to perform it

   1. Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
   2. When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
   3. Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
   4. Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
   5. Repeat the movement for the prescribed amount of repetitions of your training program.
   6. When finished with your set, slowly lower the barbell back down until it is level with your head and release it.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Floor Fly (With Barbell)
   • Equipment: free weights, the same as the Floor Fly (With Barbell)
   • Body position: lying on your back, the same as the Floor Fly (With Barbell)
2. 

   2. Bodyweight Flyes

   92% match

   Pectorals · Intermediate · Isolation

   A good swap when you have an EZ bar to work with, and it still works the pectorals.

   • Ez-barbell

   How to perform it

   1. Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
   2. Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
   3. Place your hands on the bars. This will be your starting position.
   4. Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
   5. After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Floor Fly (With Barbell)
   • Primary muscle: pectorals, the same as the Floor Fly (With Barbell)
   • Equipment: free weights, the same as the Floor Fly (With Barbell)
   • Body position: lying on your back, the same as the Floor Fly (With Barbell)
3. Play demonstration

   3. Dumbbell Fly On Exercise Ball

   87% match

   Pectorals · Intermediate · Isolation

   A good swap when you have a stability ball to work with, and it still works the pectorals.

   • Stability-ball

   How to perform it

   1. Sit on an exercise ball and hold a dumbbell in each hand.
   2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball.
   3. Extend your arms straight up above your chest, palms facing each other.
   4. Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
   5. Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Floor Fly (With Barbell)
   • Primary muscle: pectorals, the same as the Floor Fly (With Barbell)
   • Body position: lying on your back, the same as the Floor Fly (With Barbell)
   • Balance: harder to stay steady on than the Floor Fly (With Barbell)

4. 4. Dumbbell Incline Fly On Exercise Ball

   87% match

   Pectorals · Intermediate · Isolation

5. Play demonstration

   5. Barbell Decline Pullover

   87% match

   Pectorals · Intermediate · Compound

   The same equipment, taken with an overhand grip.

   • Barbell

   How to perform it

   1. Lie down on a decline bench with your head lower than your hips and your feet secured.
   2. Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
   3. Extend your arms above your chest, keeping a slight bend in your elbows.
   4. Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
   5. Pause for a moment, then return the barbell to the starting position by reversing the motion.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Floor Fly (With Barbell)
   • Equipment: free weights, the same as the Floor Fly (With Barbell)
   • Body position: lying on your back, the same as the Floor Fly (With Barbell)
6. 

   6. Flat Bench Cable Flyes

   85% match

   Pectorals · Intermediate · Isolation

   A good swap when you have a cable machine to work with, and it still works the pectorals.

   • Cable

   How to perform it

   1. Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.
   2. Lay flat on the bench and keep your feet on the ground.
   3. Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
   4. Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position.
   5. Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement. Also, hold the contraction for a second at the top. Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest.
   6. Slowly come back to the starting position.
   7. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Floor Fly (With Barbell)
   • Primary muscle: pectorals, the same as the Floor Fly (With Barbell)
   • Equipment: a cable, not free weights
   • Body position: lying on your back, the same as the Floor Fly (With Barbell)
7. Play demonstration

   7. Hyght Dumbbell Fly

   83% match

   Pectorals · Intermediate · Isolation

   A good swap when you have dumbbells to work with, and it still works the pectorals.

   • Dumbbell

   How to perform it

   1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
   2. Extend your arms straight up over your chest, with a slight bend in your elbows.
   3. Keeping a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
   4. Pause for a moment, then reverse the movement and bring the dumbbells back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: chest fly, the same as the Floor Fly (With Barbell)
   • Primary muscle: pectorals, the same as the Floor Fly (With Barbell)
   • Equipment: free weights, the same as the Floor Fly (With Barbell)
   • Body position: lying on your back, the same as the Floor Fly (With Barbell)

8. 8. Decline Dumbbell Flyes

   82% match

   Pectorals · Intermediate · Isolation

9. 9. Dumbbell Decline Fly

   81% match

   Pectorals · Beginner · Isolation

10. 10. Dumbbell Fly

    81% match

    Pectorals · Intermediate · Isolation