Floor Dumbbell Flyes
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This makes the chest do more work without compromising shoulder health.
Floor dumbbell flyes. The traditional way to perform a dumbbell chest fly is to do the move while lying on your back. Dumbbell floor presses work best in moderate to high rep ranges more for logistical reasons that anything. Ensure that your neck is in a neutral position with your back. Trying to hoist super heavy dumbbells into position is a royal pain in the you know what.
When lifting flex your abs for additional lower back support. It is best to do dumbbell fly laying on the floor to safely limit your range of motion. The exercise is the floor pause dumbbell fly. Like other things in life the hardest part can be getting it up.
How to do it. 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 power flye is basically a cross between a flye and a dumbbell bench press. Bend your knees and put your feet flat on the ground this puts your lower back in a safe position.
Your back should be flat against the bench and your feet should be. Dumbbell chest fly. 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.
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. How to perform dumbbell fly s. 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. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench.
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. The elbows stay at roughly a 90 degree angle. 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 is normally done on a flat or inclined bench.
Form is everything try for 2s up and 2s down.
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