Dumbell Floor Flys

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.

Dumbell floor flys.

How to do it. To execute dumbbell fly s you will need a pair of moderate weight dumbbells and either a bench or a stability ball to lie upon. Standing dumbbell flys incline dumbbell flys dumbbell flys on flat bench or floor bent over reverse dumbbell flys. How to perform dumbbell fly s.

Learn how to safely do this exercise on a flat bench an incline bench or with no bench. Dumbbell chest fly. 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. 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.

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. 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. Lay flat on a bench with the dumbbells in your hands. For a metabolic challenge you can perform a ladder style dumbbell bench press to find the burn and stay in it.

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. The reason you re going to do an incline dumbbell fly rather than doing the flat version is because the majority of you when doing this movement because you re on an incline will instinctively bring your arms down. Ensure that your neck is in a neutral position with your back. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench.

The exercise is the floor pause dumbbell fly.