Dumbbell Floor Flys

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.

Dumbbell floor flys.

Push your hips upwards to get your body in as much of a flat position as possible. I learned it from bodybuilding legend bill pearl. Position the ends of the dumbbells in your hip crease and sit down on the bench. The dumbbell chest fly can be done in various ways without a bench.

Learn how to safely do this exercise on a flat bench an incline bench or with no bench. The trick is that you overload the eccentric part of the movement while cheating on the way back. How to do standing dumbbell flys side lateral raises holding a pair of dumbbells stand upright with the dumbbells kept at arm s length by your side. Dumbbell chest fly.

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. But this stability ball version is my favorite. Dumbbell chest flies may help strengthen arm and shoulder muscles and open up the chest muscles. The exercise is the floor pause dumbbell fly.

2 dumbbell eccentric floor fly. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench. This is the alternative technique for those who want to go really heavy when doing flys. Standing dumbbell flys incline dumbbell flys dumbbell flys on flat bench or floor bent over reverse dumbbell flys.

How to do it. Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. The reason you re going to do an incline dumbbell fly rather than doing the flat version is because the majority of you when doing this movement because you re on an incline will instinctively bring your arms down. 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.