Dumbell Floor Flys

Dumbbell chest fly.

Dumbell floor flys.

For hypertrophy we need to explore an eccentrically overloaded exercise and the eccentric floor fly is a great option for this which is also safe for the shoulders. Standing dumbbell flys incline dumbbell flys dumbbell flys on flat bench or floor bent over reverse dumbbell flys. For a metabolic challenge you can perform a ladder style dumbbell bench press to find the burn and stay in it. 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.

Dumbbell chest flies may help strengthen arm and shoulder muscles and open up the chest muscles. 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. How to perform dumbbell fly s. How to do it.

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. 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. I learned it from bodybuilding legend bill pearl. 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.

Lay flat on a bench with the dumbbells in your hands. 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. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench. Learn how to safely do this exercise on a flat bench an incline bench or with no bench.

Your back should be flat against the bench and your feet should be.