New Delhi, April 4 -- Finding out about floor flys was a game changer for me. It became an exercise worth doing, compared to its bench version, which can lead to the infamous shoulder or back pinch many regular gym-goers experience. But that's just scratching the surface of how useful the floor can be, even for exercises one might otherwise think are meant to be done only a certain way. These (floor-based) moves aren't just substitutes for exercises that tend to cause injuries, they're also good additions that give your muscles a different kind of stimulus, even if it means not having to lift heavy weights.

My opinion on floor presses of any kind-including the floor fly-changed when a very experienced gym friend told me he had stopped be...