Lying Fly On The Floor

The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders. If working with a spotter signal the spotter for assistance in handing you the dumbbells. For most people one set of 12 to 15 repetitions is adequate.

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The traditional way to perform a dumbbell chest fly is to do the move while lying on your back.

Lying fly on the floor.

I learned it from bodybuilding legend bill pearl. Grasp two dumbbells and lie supine on your back on a flat bench with your feet placed firmly on the floor or upon a raised platform to allow you to maintain a neutral flat to normal spine. While you re lying on your back don t let your elbows drop below the horizontal line. How to do it.

Remember you can hurt your shoulders if you let your elbows drop too low during this exercise. The chest press is usually done lying on a weight bench but you can also try it lying on the floor. 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.

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