First, bring the dumbbells upwards and slowly contract them down until your arms are parallel to the floor. This is "Floor chest fly" by BrandonMichael Fit on Vimeo, the home for high quality videos and the people who love them. A concentric contraction is then used to return the weights to the upright position. See all exercise benefits - muscles worked. Start with a 10-second isometric hold at the top, another 5-second hold halfway down, then another 5-second hold a few inches above the chest. SUPERSET 3. On the contrary, the eccentric muscle action is most important during chest flys to stretch and lengthen the chest muscles as you slowly lower the weights toward the floor. Below are five benefits of the floor press that strength, power, and fitness athletes and lifters can expect, regardless of the variations chosen from above. SUPERSET 2. The traditional way to perform a dumbbell chest fly … Simply grab a lighter set of dumbbells and lay your back down flat on an exercise ball. Dumbbell Floor Fly in Hollow Position

Grab a dumbbell in each hand, and lie faceup on a bench or on the floor. If you really want to hate life, after you perform your reps, repeat the three separate isometric holds again on your last set.

8. Upper-Body Exercise #3: Chest Fly.
Hold the dumbbells above your chest with elbows slightly bent and palms facing each other. The dumbbell floor press is a shoulder-friendly upper body pressing exercise that strengthens the chest, shoulders, and arms.

An eccentric contraction is used to a lesser extent as you lower the weight to your chest. Stability Ball Dumbbell Pull-Overs x 12; Single Arm Floor Press x 8; Rest for 1 minute and repeat x 3. Keep your elbows slightly bent to prevent elbow tendinitis. This is your starting position.
How to do Floor Flys With Dumbbells with proper form and technique. Standing Upward Chest Fly x 15; Rest for 45 seconds and repeat x 3. 5 Benefits of the Floor Press. Then, perform 8-10 repetitions.

Standing Chest Press x 12; Stability Ball Chest Fly x 10; Rest for 1 minute and repeat x 3. One of the best chest exercises that can be performed on an exercise ball is the chest fly.

The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders. Utilizing the floor removes potential strain places on the shoulder joint.


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