Floor Dumbbell Chest Fly
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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1 Take Position Sitting At The Front End Of A Flat Bench With Your Feet On The Floor And The Dumbbells Uprigh Chest Day Workout Workout Guide Dumbell Workout
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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.
Floor dumbbell chest fly. 4 sets of 15 reps 30 seconds rest between sets exercise ball chest flys. 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 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 power flye is basically a cross between a flye and a dumbbell bench press.
The dumbbell chest fly can be done in various ways without a bench. The exercise is the floor pause dumbbell fly. The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders. I learned it from bodybuilding legend bill pearl.
The dumbbell floor press is an oft forgotten exercise that should get a lot more love than it does. Push your hips upwards to get your body in as much of a flat position as possible. 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.
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. Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. The elbows stay at roughly a 90 degree angle. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench.
But this stability ball version is my favorite. This is normally done on a flat or inclined bench. With this floor version the triceps should touch the floor but not the dumbbells. The traditional way to perform a dumbbell chest fly is to do the move while lying on your back.
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