Floor Dumbbell Flyes

Ensure that your neck is in a neutral position with your back. Your back should be flat against the bench and your feet should be. The traditional way to perform a dumbbell chest fly is to do the move while lying on your back.

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Bend your knees and put your feet flat on the ground this puts your lower back in a safe position.

Floor dumbbell flyes.

Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench. I learned it from bodybuilding legend bill pearl. 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. 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.

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. It is best to do dumbbell fly laying on the floor to safely limit your range of motion. Dumbbell chest fly. This makes the chest do more work without compromising shoulder health.

How to do it. The exercise is the floor pause dumbbell fly. 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. The elbows stay at roughly a 90 degree angle.

Form is everything try for 2s up and 2s down. When lifting flex your abs for additional lower back support. Dumbbell floor presses work best in moderate to high rep ranges more for logistical reasons that anything. This is normally done on a flat or inclined bench.

How to perform dumbbell fly s. The power flye is basically a cross between a flye and a dumbbell bench press. 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.

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. 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. Lay flat on a bench with the dumbbells in your hands. The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders.

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

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