Floor Dumbell Fly

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. 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. Trying to hoist super heavy dumbbells into position is a royal pain in the you know what.

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Bend your knees and put your feet flat on the ground this puts your lower back in a safe position.

Floor dumbell fly.

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. How to do it. This is normally done on a flat or inclined bench.

Like other things in life the hardest part can be getting it up. This makes the chest do more work without compromising shoulder health. 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.

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. 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. I learned it from bodybuilding legend bill pearl.

Dumbbell floor presses work best in moderate to high rep ranges more for logistical reasons that anything. It is best to do dumbbell fly laying on the floor to safely limit your range of motion. 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. Dumbbell chest fly.

Form is everything try for 2s up and 2s down. The power flye is basically a cross between a flye and a dumbbell bench press. 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. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench.

When lifting flex your abs for additional lower back support. 4 sets of 15 reps 30 seconds rest between sets exercise ball chest flys.

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