Floor Dumbbell Chest Fly

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

Floor dumbbell chest fly.

Push your hips upwards to get your body in as much of a flat position as possible. The dumbbell chest fly can be done in various ways without a bench. The exercise is the floor pause dumbbell fly. I learned it from bodybuilding legend bill pearl.

The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders. The dumbbell floor press is an oft forgotten exercise that should get a lot more love than it does. With this floor version the triceps should touch the floor but not the dumbbells. 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.

4 sets of 15 reps 30 seconds rest between sets exercise ball chest flys. Dumbbell chest fly. This is normally done on a flat or inclined bench. But this stability ball version is my favorite.

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. Or maybe everybody s doing it but i just can t see them because they re down on the ground over next to the rack. Chest fly incline 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.

How to do it. Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. The power flye is basically a cross between a flye and a dumbbell bench press. 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.