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. 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. How to do it.

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Push your hips upwards to get your body in as much of a flat position as possible.

Dumbbell chest fly on floor.

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. 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. Dumbbell chest fly. 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.

Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench. 4 sets of 15 reps 30 seconds rest between sets exercise ball chest flys. A floor press is basically a bench press on the ground. But this stability ball version is my favorite.

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. Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. Or gently pick them up from the floor and hold 1 in each hand. I learned it from bodybuilding legend bill pearl.

The dumbbell chest fly can be done in various ways without a bench. The exercise is the floor pause dumbbell fly. While the dumbbell fly targets the chest it also recruits the shoulders and upper back in a bigger way. The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders.

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