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This is normally done on a flat or inclined bench.
Dumbbell flyes floor. Bend your knees and put your feet flat on the ground this puts your lower back in a safe position. It s always good to throw in a new or different exercise once in awhile to keep things interesting and to challenge your body to something new. The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders. This is the alternative technique for those who want to go really heavy when doing flys.
This makes the chest do more work without compromising shoulder health. It is best to do dumbbell fly laying on the floor to safely limit your range of motion. I learned it from bodybuilding legend bill pearl. With this floor version the triceps should touch the floor but not the dumbbells.
When lifting flex your abs for additional lower back support. Form is everything try for 2s up and 2s down. Dumbbell chest fly. As in regular floor flys the floor acts as your safety net and you can drop the weights freely.
The elbows stay at roughly a 90 degree angle. Most of the well known and loved chest exercises that use a bench can be replicated by using the floor or a stability ball. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench. 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.
The exercise is the floor pause dumbbell 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. 2 dumbbell eccentric floor fly. The power flye is basically a cross between a flye and a dumbbell bench press.
The traditional way to perform a dumbbell chest fly is to do the move while lying on your back. The trick is that you overload the eccentric part of the movement while cheating on the way back. A set of dumbbells in a variety of weights is a great starting point for being able to perform a range of exercises and workouts in the comfort of. If you re doing straight arm floor flyes it s an exercise that i sometimes do if all the benches are being used and or i simply want to do something different.
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