Floor Flyes Exercise

Chest fly can be done lying on the floor or on a weight bench for just a little more range of motion. How to do it. Signal the spotter for assistance in moving to the starting position.

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Grasp each dumbbell with a closed pronated grip palms facing forward thumbs wrapped around the handle pressing the dumbbells to a position shoulder width apart.

Floor flyes exercise.

We have little doubt that you ve done a set or a hundred of dumbbell flyes before and have probably heard of the floor press too both are basic chest moves. The former is meant to stretch your muscle fibers and exhaust the pecs while the latter move limits your range of motion so you can use heavier weight. 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. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench.

It turns out that the floor fly might be a safer chest fly. How to do it. Well trainer and owner of iron house designs jim ryno has gone ahead and. Like most strength training moves you will want to focus on form before adding too much weight.

Your head shoulders butt and feet should make contact with the bench and floor riser throughout the exercise. The floor allows you to open your arms only so far whereas the bench will let you go down just another inch or two for a greater challenge. The exercise is the floor pause dumbbell fly. 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.

I learned it from bodybuilding legend bill pearl.

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