Dumbbell Chest Fly Floor

Dumbbell floor fly in hollow position.

Dumbbell chest fly floor. How to do 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. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench. Dumbbell chest fly.

You might be thinking the chest fly i don t like to do the fly on a bench and if we do it on the floor at best we re only getting to midline but not across it. Push your hips upwards to get your body in as much of a flat position as possible. 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. This makes the chest do more work without compromising shoulder health.

The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders. With this floor version the triceps should touch the floor but not the dumbbells. I learned it from bodybuilding legend bill pearl. But this stability ball version is my favorite.

Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. The dumbbell chest fly can be done in various ways without a bench. 4 sets of 15 reps 30 seconds rest between sets exercise ball chest flys. The elbows stay at roughly a 90 degree angle.

There is a better dumbbell option for this the dumbbell ucv raise. Start with a 10 second isometric hold at the top another 5 second hold halfway down then another 5 second hold a few inches above the chest. The exercise is the floor pause dumbbell fly. 1 dumbbell floor fly dumbbell floor flys eliminate the biggest danger of dumbbell bench flys if you are to fail on the way up you can just dump the weight without jeopardizing your anterior shoulder capsules and ac joints.

This is normally done on a flat or inclined bench. 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. If you really want to hate life after you perform your reps repeat the three separate isometric holds again on your last set. The traditional way to perform a dumbbell chest fly is to do the move while lying on your back.