How To: Dumbbell Fly On Floor

Описание: If you don't have access to a bench, the Dumbbell Fly on the floor is a solid alternative to target your chest. Just keep in mind, the range of motion is a bit limited compared to using a bench.
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Here’s how to do it properly:
1. Setup: Grab a pair of dumbbells and find a spot on the floor where you can lie down comfortably.
2. Starting Position: Lie flat on your back with your knees bent and feet flat on the floor.
3. Hold the dumbbells with an overhand grip, palms facing each other, and extend your arms straight up towards the ceiling.
4. Your arms should be directly above your chest with a slight bend in your elbows.
5. Lowering the Dumbbells: Slowly lower the dumbbells out to the sides in a wide arc, keeping a slight bend in your elbows.
6. Focus on stretching your chest muscles as you lower the weights.
7. Bottom Position: Lower the dumbbells until your upper arms gently touch the floor.
8. Keep your elbows slightly bent and wrists in line with your elbows to maintain proper form and reduce the risk of injury.
9. Return to Start: Hold the stretch for a brief moment, then use your chest muscles to bring the dumbbells back up in the same wide arc to the starting position.
10. Keep the motion controlled and avoid using momentum.
11. Breathing: Exhale as you lift the dumbbells back up and inhale as you lower them.
12. At the top, squeeze your chest muscles for maximum contraction.
13. Repeat: Perform the exercise for your desired number of reps.

Give it a try and keep Living Lean!

Dumbbell Fly On Floor:
► MUSCLES WORKED: Chest
► TYPE: Strength
► EQUIPMENT: Dumbbells
► EXPERIENCE: Intermediate

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