Floor Flyes Exercise

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. The exercise is the floor pause dumbbell fly. I learned it from bodybuilding legend bill pearl.

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We have little doubt that you ve done a set or a hundred of dumbbell flyes before and have probably heard of the floor press too both are basic chest moves.

Floor flyes exercise.

How to do it. It turns out that the floor fly might be a safer chest fly. 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. Chest fly can be done lying on the floor or on a weight bench for just a little more range of motion.

Grasp each dumbbell with a closed pronated grip palms facing forward thumbs wrapped around the handle pressing the dumbbells to a position shoulder width apart. Signal the spotter for assistance in moving to the starting position. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench. Well trainer and owner of iron house designs jim ryno has gone ahead and.

Your head shoulders butt and feet should make contact with the bench and floor riser throughout the exercise. Like most strength training moves you will want to focus on form before adding too much weight. The floor allows you to open your arms only so far whereas the bench will let you go down just another inch or two for a greater challenge. How to do it.

The former is meant to stretch your muscle fibers and exhaust the pecs while the latter move limits your range of motion so you can use heavier weight.

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