Dumbell Floor Flys

Learn how to safely do this exercise on a flat bench an incline bench or with no bench.

Dumbell floor flys.

Lay flat on a bench with the dumbbells in your hands. 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. 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.

How to do it. Ensure that your neck is in a neutral position with your back. Standing dumbbell flys incline dumbbell flys dumbbell flys on flat bench or floor bent over reverse dumbbell flys. 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.

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. 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 perform dumbbell fly s. I learned it from bodybuilding legend bill pearl.

The exercise is the floor pause dumbbell fly. Dumbbell chest flies may help strengthen arm and shoulder muscles and open up the chest muscles. 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. 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.

Your back should be flat against the bench and your feet should be.