Floor Dumbbell Fly

Dumbbell chest flyes are usually done on a bench or stability ball but there is absolutely nothing to say you can t do this popular chest exercise on the floor.

Floor dumbbell fly.

The dumbbell floor press primarily targets the chest and tricep muscles. Combining the dumbbell floor press with a bench or fly exercise will directly result in an intense work out session that you probably haven t tried before. The exercise is the floor pause dumbbell fly. Bend your knees and put your feet flat on the ground this puts your lower back in a safe position.

It is best to do dumbbell fly laying on the floor to safely limit your range of motion. If you do not have access to a bench you can still perform the chest fly with dumbbells using just the floor it will still hit the muscles effectively and t. Or gently pick them up from the floor and hold 1 in each hand. Lie on the floor with two dumbbells above your shoulders arms 15 degrees shy of full extension with palms facing lower the weights in an arching motion.

For hypertrophy we need to explore an eccentrically overloaded exercise and the eccentric floor fly is a great option for this which is also safe for the shoulders. Straight arm floor flyes if you re doing straight arm floor flyes it s an exercise that i sometimes do if all the benches are being used and or i simply want to do something different. How to do it. The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders.

For a metabolic challenge you can perform a ladder style dumbbell bench press to find the burn and stay in it. But this stability ball version is my favorite. When lifting flex your abs for additional lower back support. Form is everything try for 2s up and 2s down.

Push your hips upwards to get your body in as much of a flat position as possible. The chest fly is a great exercise for mass and if you don t have access to a gym with a chest fly machin. It s always good to throw in a new or different exercise once in awhile to keep things interesting and to challenge your body to something new. It will help your chest to contract and your triceps to bear the brunt before you hit the bench.

Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench. The dumbbell chest fly can be done in various ways without a bench.