Nederlands 
Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.
Floor fly's dumbell
The dumbbell floor fly is a chest and shoulder exercise in which you perform a horizontal spreading motion while lying on the floor with two dumbbells. Unlike the traditional fly on a bench, the floor limits the range of motion, reducing the depth of extension of the shoulders.
This makes the exercise safer for the front of the shoulder and more controllable within strength building or rehabilitation. The emphasis is on controlled adduction of the shoulder and active tension on the pectoral muscles.
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Purpose of the exercise
Aims to strengthen chest muscles (pectoralis major) and improve shoulder control in horizontal adduction. Supports shoulder stability and controlled force development in the horizontal plane.
Supplies
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Two dumbbells
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Flat surface or mat
Starting position
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Lie supine on the floor
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Hold a dumbbell in each hand
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Arms extended above chest
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Elbows slightly bent
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Shoulders low and stable
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Core slightly tightened
Implementation
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Lower the arms controlled sideways
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Keep slight bend in elbows
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Move until the upper arms touch the floor
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Actively tighten the chest muscles
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Bring the arms back up in a controlled way
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Finish with dumbbells above the chest
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Maintain control throughout movement
Points of interest
✓ Move in a controlled manner without momentum
✓ Keep elbows slightly bent
✓ Shoulders low and stable
✓ Core slightly tightened
✓ Move within a pain-free range
✗ Elbows fully extended during movement
✗ Using too heavy a weight
✗ Having shoulders pulled forward
✗ Forcing excessive shoulder extension
✗ Ignoring pain in shoulder or chest
When this exercise?
The dumbbell floor fly is used to develop chest strength with limited shoulder loading. The exercise is suitable within strength training and can also be used in mid-stages of shoulder rehabilitation, when controlled horizontal movement is again possible.
Due to the limited range of motion, this variation is often safer than a fly on a bench. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.
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Related complaints
Shoulder pain
Shoulder problems are common. Sometimes shoulder problems are also a recurrent injury.
Musculus pectoralis minor (the small pectoral muscle)
Symptoms that occur with complaints of the pectoralis minor muscle are pain in the chest...