Dumbbell Chest Fly On Floor
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The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders.
Dumbbell chest fly on floor. 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. Externally rotate the arms rotate your elbows to face outward and palms to face inward slightly flexing the elbows but maintaining a neutral wrist position avoid flexion extension at the wrist joint. 4 sets of 12 reps 30 seconds rest between sets this exercise routine can be performed using minimal equipment and only takes around 30 to 40 minutes to complete depending upon rest time. The exercise is the floor pause dumbbell fly.
Or gently pick them up from the floor and hold 1 in each hand. While the dumbbell fly targets the chest it also recruits the shoulders and upper back in a bigger way. I learned it from bodybuilding legend bill pearl. Doing so does reduce the range of motion but that is unavoidable and arguably safer without an exercise bench.
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 with your elbows extended. 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. 1 dumbbell floor fly dumbbell floor flys eliminate the biggest danger of dumbbell bench flys if you are to fail on the way up you can just dump the weight without jeopardizing your anterior shoulder capsules and ac joints. How to do it.
Push your hips upwards to get your body in as much of a flat position as possible. Dumbbell chest fly. A floor press is basically a bench press on the ground. Position your middle to upper back on the stability ball and have your knees bent with your feet flat on the floor.
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