Floor Dumbbell Flyes

The power flye is basically a cross between a flye and a dumbbell bench press. I learned it from bodybuilding legend bill pearl. Trying to hoist super heavy dumbbells into position is a royal pain in the you know what.

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1 Take Position Sitting At The Front End Of A Flat Bench With Your Feet On The Floor And The Dumbbells Upright Chest Day Workout Workout Guide Chest Workouts

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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.

Floor dumbbell flyes.

The elbows stay at roughly a 90 degree angle. Lay flat on a bench with the dumbbells in your hands. 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. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench.

How to do it. The exercise is the floor pause dumbbell fly. 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.

The traditional way to perform a dumbbell chest fly is to do the move while lying on your back. How to perform dumbbell fly s. Form is everything try for 2s up and 2s down. The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders.

Bend your knees and put your feet flat on the ground this puts your lower back in a safe position. Dumbbell floor presses work best in moderate to high rep ranges more for logistical reasons that anything. Your back should be flat against the bench and your feet should be. This is normally done on a flat or inclined bench.

With this floor version the triceps should touch the floor but not the dumbbells. 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. This makes the chest do more work without compromising shoulder health. Like other things in life the hardest part can be getting it up.

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. 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. Ensure that your neck is in a neutral position with your back. When lifting flex your abs for additional lower back support.

Dumbbell chest fly.

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