Dumbbell Floor Flys

Dumbbell chest fly.

Dumbbell floor flys.

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 dumbbell chest fly can be done in various ways without a bench. Learn how to safely do this exercise on a flat bench an incline bench or with no bench. If you want to go back to the bench after doing the floor variation but you re still not 100 comfortable with lying flat then you re going to do an incline dumbbell fly.

But this stability ball version is my favorite. I learned it from bodybuilding legend bill pearl. 2 dumbbell eccentric floor fly. Standing dumbbell flys incline dumbbell flys dumbbell flys on flat bench or floor bent over reverse dumbbell flys.

Push your hips upwards to get your body in as much of a flat position as possible. The trick is that you overload the eccentric part of the movement while cheating on the way 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. This is the alternative technique for those who want to go really heavy when doing flys.

Position the ends of the dumbbells in your hip crease and sit down on the bench. Dumbbell chest flies may help strengthen arm and shoulder muscles and open up the chest muscles. The reason you re going to do an incline dumbbell fly rather than doing the flat version is because the majority of you when doing this movement because you re on an incline will instinctively bring your arms down. Dumbbell flys instructions pick up the dumbbells off the floor using a neutral grip palms facing in.

The exercise is the floor pause dumbbell fly. 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. 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.