Lying Fly On The Floor

For most people one set of 12 to 15 repetitions is adequate. 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. I learned it from bodybuilding legend bill pearl.

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Lying fly on the 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. Lay or lie. Remember you can hurt your shoulders if you let your elbows drop too low during this exercise. The dumbbell chest fly is an upper body exercise that can help to strengthen the chest and shoulders.

The traditional way to perform a dumbbell chest fly is to do the move while lying on your back. While you re lying on your back don t let your elbows drop below the horizontal line. The exercise is the floor pause dumbbell fly. The chest press is usually done lying on a weight bench but you can also try it lying on the floor.

How to do it. If working with a spotter signal the spotter for assistance in handing you the dumbbells.

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