Floor Dumbbell Fly

Dumbbell chest fly.

Floor dumbbell fly.

The dumbbell floor press primarily targets the chest and tricep muscles. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench. 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. How to do the dumbbell chest fly for peak pec development.

It will help your chest to contract and your triceps to bear the brunt before you hit the bench. Bend your knees and put your feet flat on the ground this puts your lower back in a safe position. The exercise is the floor pause dumbbell fly. How to do it.

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. For a metabolic challenge you can perform a ladder style dumbbell bench press to find the burn and stay in it. 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.

It is best to do dumbbell fly laying on the floor to safely limit your range of motion. 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 chest fly is a great exercise for mass and if you don t have access to a gym with a chest fly machin. When lifting flex your abs for additional lower back support.

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. 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. But this stability ball version is my favorite. 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.

The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders. The dumbbell chest fly can be done in various ways without a bench. Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor.