floor fly (with barbell)

TARGET: pectorals

EQUIPMENT: barbell

SECONDARY: deltoids, triceps

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.