Dumbell Floor Flys

Dumbbell chest fly.

Dumbell floor flys.

Lay flat on a bench with the dumbbells in your hands. 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 standing dumbbell flys side lateral raises holding a pair of dumbbells stand upright with the dumbbells kept at arm s length by your side. Ensure that your neck is in a neutral position with your back.

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. I learned it from bodybuilding legend bill pearl. For a metabolic challenge you can perform a ladder style dumbbell bench press to find the burn and stay in it. How to perform dumbbell fly s.

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. 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. Standing dumbbell flys incline dumbbell flys dumbbell flys on flat bench or floor bent over reverse dumbbell flys.

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. 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. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench. 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.

How to do it.