Dumbbell Chest Fly Floor

Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. 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. 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.

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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.

Dumbbell chest fly floor.

The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders. 4 sets of 15 reps 30 seconds rest between sets exercise ball chest flys. The dumbbell chest fly can be done in various ways without a bench. 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.

There is a better dumbbell option for this the dumbbell ucv raise. I learned it from bodybuilding legend bill pearl. Dumbbell floor fly in hollow position. Then perform 8 10 repetitions.

How to do it. The traditional way to perform a dumbbell chest fly is to do the move while lying on your back. 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. Push your hips upwards to get your body in as much of a flat position as possible.

Enjoy the videos and music you love upload original content and share it all with friends family and the world on youtube. The elbows stay at roughly a 90 degree angle. The exercise is the floor pause dumbbell fly. 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.

Dumbbell chest fly. If you really want to hate life after you perform your reps repeat the three separate isometric holds again on your last set. The power flye is basically a cross between a flye and a dumbbell bench press. This is normally done on a flat or inclined bench.

Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench. But this stability ball version is my favorite. With this floor version the triceps should touch the floor but not the dumbbells. This makes the chest do more work without compromising shoulder health.

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