Floor Flyes Exercise

Like most strength training moves you will want to focus on form before adding too much weight. How to do it. 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.

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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.

Floor flyes exercise.

Chest fly can be done lying on the floor or on a weight bench for just a little more range of motion. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench. How to do it. 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 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. I learned it from bodybuilding legend bill pearl. It turns out that the floor fly might be a safer chest fly. Your head shoulders butt and feet should make contact with the bench and floor riser throughout the exercise.

The exercise is the floor pause dumbbell fly. Signal the spotter for assistance in moving to the starting position. Grasp each dumbbell with a closed pronated grip palms facing forward thumbs wrapped around the handle pressing the dumbbells to a position shoulder width apart. Well trainer and owner of iron house designs jim ryno has gone ahead and.

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.

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