Dumbbell Floor Flys

This is the alternative technique for those who want to go really heavy when doing flys.

Dumbbell floor flys.

The exercise is the floor pause dumbbell fly. How to do it. I learned it from bodybuilding legend bill pearl. Position the ends of the dumbbells in your hip crease and sit down on the bench.

As in regular floor flys the floor acts as your safety net and you can drop the weights freely. Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. The trick is that you overload the eccentric part of the movement while cheating on the way 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.

Dumbbell chest flies may help strengthen arm and shoulder muscles and open up the chest muscles. Dumbbell chest fly. 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 can be done in various ways without a 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. 2 dumbbell eccentric floor fly. But this stability ball version is my favorite.

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. Push your hips upwards to get your body in as much of a flat position as possible. Learn how to safely do this exercise on a flat bench an incline bench or with no bench.