Chest
Twist Chest Press to Fly
A chest press on the floor where your palms turn as you press, then a fly on the way down. You get the strength of a press and the wide squeeze of a fly in every rep.
- Works
- Chest, front shoulders, triceps
- Equipment
- A pair of dumbbells and the floor or a mat
- Load
- Light to medium
How to do it
- 1Lie on your back on the floor, knees bent and feet flat. Hold the dumbbells at the sides of your chest, palms facing in, upper arms on the floor.
- 2Press the dumbbells up over your chest, turning your wrists as you go so your palms face your feet at the top.
- 3Turn your palms back to face each other, soften your elbows and open your arms out wide in an arc until your upper arms touch the floor.
- 4Bend your elbows to bring the dumbbells back to the sides of your chest, then press into the next rep.
Cues
- Make the turn one smooth motion on the way up.
- Same slight bend in your elbows for the whole fly.
- Let your arms touch the floor softly, no bouncing.
Common mistakes
- Flipping your wrists at the top. Turn them gradually through the whole press, not all at once.
- Turning the fly into a press. If your elbows bend and straighten on the way down, the weight is too heavy for the fly.
- Letting your arms crash to the floor. Lower the fly slowly so your elbows land softly. The floor is the stop, not a bounce.
Easier
Go lighter, or split it up: a set of twist presses, then a set of flys.
Harder
Take 3 seconds to lower the fly, or pause for 1 second with your arms open just above the floor.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
Can you do chest flys on the floor?
Yes. The floor stops your arms when your upper arms touch down, so you don't get as deep a stretch as on a bench. Many people find that easier on their shoulders, and it's a simple way to train your chest at home.
