Floor Dumbbell Flyes

The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders. Bend your knees and put your feet flat on the ground this puts your lower back in a safe position. 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.

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How to perform dumbbell fly s.

Floor dumbbell flyes.

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. This is normally done on a flat or inclined 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. When lifting flex your abs for additional lower back support.

Dumbbell chest 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. The power flye is basically a cross between a flye and a dumbbell bench press. How to do it.

Trying to hoist super heavy dumbbells into position is a royal pain in the you know what. With this floor version the triceps should touch the floor but not the dumbbells. This makes the chest do more work without compromising shoulder health. Your back should be flat against the bench and your feet should be.

It is best to do dumbbell fly laying on the floor to safely limit your range of motion. Form is everything try for 2s up and 2s down. The exercise is the floor pause dumbbell fly. Lay flat on a bench with the dumbbells in your hands.

Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench. The traditional way to perform a dumbbell chest fly is to do the move while lying on your back. 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. I learned it from bodybuilding legend bill pearl.

Ensure that your neck is in a neutral position with your back. 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. Dumbbell floor presses work best in moderate to high rep ranges more for logistical reasons that anything. The elbows stay at roughly a 90 degree angle.

Like other things in life the hardest part can be getting it up.

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