Floor Dumbbell Fly
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The chest fly is a great exercise for mass and if you don t have access to a gym with a chest fly machin.
Floor dumbbell fly. For a metabolic challenge you can perform a ladder style dumbbell bench press to find the burn and stay in it. It is best to do dumbbell fly laying on the floor to safely limit your range of motion. Push your hips upwards to get your body in as much of a flat position as possible. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench.
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. 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. 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.
Form is everything try for 2s up and 2s down. The dumbbell chest fly can be done in various ways without a 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. Or gently pick them up from the floor and hold 1 in each hand.
Combining the dumbbell floor press with a bench or fly exercise will directly result in an intense work out session that you probably haven t tried before. Bend your knees and put your feet flat on the ground this puts your lower back in a safe position. When lifting flex your abs for additional lower back support. 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.
How to do the dumbbell chest fly for peak pec development. But this stability ball version is my favorite. I learned it from bodybuilding legend bill pearl. Dumbbell chest fly.
Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor. It will help your chest to contract and your triceps to bear the brunt before you hit the bench. The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders.
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