Dumbell Floor Flys

How to perform dumbbell fly s.

Dumbell floor flys.

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. For a metabolic challenge you can perform a ladder style dumbbell bench press to find the burn and stay in it. Ensure that your neck is in a neutral position with your back. 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.

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

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. Your back should be flat against the bench and your feet should be. Learn how to safely do this exercise on a flat bench an incline bench or with no bench. Standing dumbbell flys incline dumbbell flys dumbbell flys on flat bench or floor bent over reverse dumbbell flys.

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. Lay flat on a bench with the dumbbells in your hands. I learned it from bodybuilding legend bill pearl.

How to do it.