Floor Dumbbell Chest Fly

But this stability ball version is my favorite. With this floor version the triceps should touch the floor but not the dumbbells. The elbows stay at roughly a 90 degree angle.

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Chest Fly Lie On The Floor A Bench Or A Step Hold Weights Over The Chest With The Palms Facing Each Other Keeping Th Fitness Dumbbell Workout Fitness Body

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How to do it.

Floor dumbbell chest fly.

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. 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. The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders.

Push your hips upwards to get your body in as much of a flat position as possible. Dumbbell chest fly. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench. 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.

4 sets of 15 reps 30 seconds rest between sets exercise ball chest flys. 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. 4 sets of 12 reps 30 seconds rest between sets this exercise routine can be performed using minimal equipment and only takes around 30 to 40 minutes to complete depending upon rest time. The dumbbell chest fly can be done in various ways without a bench.

The dumbbell floor press is an oft forgotten exercise that should get a lot more love than it does. The power flye is basically a cross between a flye and a dumbbell bench press. This is normally done on a flat or inclined bench. I learned it from bodybuilding legend bill pearl.

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. This makes the chest do more work without compromising shoulder health. The traditional way to perform a dumbbell chest fly is to do the move while lying on your back. 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.

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