Dumbbell Chest Fly On 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.

Dumbbell chest fly on 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. Push your hips upwards to get your body in as much of a flat position as possible. How to do it. 4 sets of 15 reps 30 seconds rest between sets exercise ball chest flys.

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. 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. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench. Externally rotate the arms rotate your elbows to face outward and palms to face inward slightly flexing the elbows but maintaining a neutral wrist position avoid flexion extension at the wrist joint.

The dumbbell chest fly can be done in various ways without a bench. While the dumbbell fly targets the chest it also recruits the shoulders and upper back in a bigger way. The exercise is the floor pause dumbbell fly. I learned it from bodybuilding legend bill pearl.

A floor press is basically a bench press on the ground. Dumbbell chest fly. But this stability ball version is my favorite. Grasp each dumbbell with a closed pronated grip palms facing forward thumbs wrapped around the handle pressing the dumbbells to a position shoulder width apart with your elbows extended.