Dumbell Floor Fly

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. 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. The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders.

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The dumbbell chest fly can be done in various ways without a bench.

Dumbell floor fly.

Bend your knees and put your feet flat on the ground this puts your lower back in a safe position. But this stability ball version is my favorite. It is best to do dumbbell fly laying on the floor to safely limit your range of motion. When lifting flex your abs for additional lower back support.

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. Push your hips upwards to get your body in as much of a flat position as possible. How to do it. Dumbbell chest fly.

Like other things in life the hardest part can be getting it up. 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. For a metabolic challenge you can perform a ladder style dumbbell bench press to find the burn and stay in it. Trying to hoist super heavy dumbbells into position is a royal pain in the you know what.

Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. I learned it from bodybuilding legend bill pearl. The exercise is the floor pause dumbbell fly. 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. 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. Form is everything try for 2s up and 2s down. The traditional way to perform a dumbbell chest fly is to do the move while lying on your back.

Dumbbell floor presses work best in moderate to high rep ranges more for logistical reasons that anything.

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