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How to do it.
Floor flyes exercise. Well trainer and owner of iron house designs jim ryno has gone ahead and. Chest fly can be done lying on the floor or on a weight bench for just a little more range of motion. How to do it. Like most strength training moves you will want to focus on form before adding too much weight.
Signal the spotter for assistance in moving to the starting position. I learned it from bodybuilding legend bill pearl. The exercise is the floor pause dumbbell fly. The former is meant to stretch your muscle fibers and exhaust the pecs while the latter move limits your range of motion so you can use heavier weight.
Your head shoulders butt and feet should make contact with the bench and floor riser throughout the exercise. We have little doubt that you ve done a set or a hundred of dumbbell flyes before and have probably heard of the floor press too both are basic chest moves. The floor allows you to open your arms only so far whereas the bench will let you go down just another inch or two for a greater challenge. It turns out that the floor fly might be a safer 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.
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