Floor Dumbbell Flyes

This makes the chest do more work without compromising shoulder health. 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. It is best to do dumbbell fly laying on the floor to safely limit your range of motion.

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The traditional way to perform a dumbbell chest fly is to do the move while lying on your back.

Floor dumbbell flyes.

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. Like other things in life the hardest part can be getting it up. Ensure that your neck is in a neutral position with your back. How to perform dumbbell fly s.

Dumbbell floor presses work best in moderate to high rep ranges more for logistical reasons that anything. This is normally done on a flat or inclined bench. 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. How to do it.

The exercise is the floor pause dumbbell fly. The power flye is basically a cross between a flye and a dumbbell bench press. Dumbbell chest fly. To execute dumbbell fly s you will need a pair of moderate weight dumbbells and either a bench or a stability ball to lie upon.

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. I learned it from bodybuilding legend bill pearl. Trying to hoist super heavy dumbbells into position is a royal pain in the you know what. The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders.

With this floor version the triceps should touch the floor but not the dumbbells. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench. Your back should be flat against the bench and your feet should be. 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.

When lifting flex your abs for additional lower back support. The elbows stay at roughly a 90 degree angle. Form is everything try for 2s up and 2s down. Bend your knees and put your feet flat on the ground this puts your lower back in a safe position.

Lay flat on a bench with the dumbbells in your hands.

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