Dumbbell Floor Fly is a dumbbell fly variation that eliminates the challenges of using a bench and provides you with the safety of the floor.
From workout enthusiasts to athletes, the end game for chest workouts is to have pecs that look like they can knock you out cold if you run into them.
Well-developed and strong pecs are very beneficial, as they protect you from injuries or accidents that could have been fatal if your chest area was not well developed and strong.
HOW TO DO DUMBBELL FLOOR FLY PROPERLY
With the floor variation, it prevents you from overstretching which can lead to shoulder joint and muscle injury. The floor also give you an option to be in a neutral ground with your weight evenly distributed.
For any assistance or injuries, talk to your trainer/gym instructor and use weights that best match your muscle strength.
- Grab two equally weighted dumbbell and place them on the floor.
- Sit on a workout mat and hold the two dumbbell each on one hand. Bend your knees and lie on the mat with the dumbbells tightly held above your chest with slightly bent elbows. This is your starting position.
- Inhale and pivot from the shoulder joint to bring your arms outwards and downwards until your upper arms touch the floor. Puff your chest out to activate the muscles.
- You will feel a stretch on your arms and chest muscle contraction.
- In a slow and controlled motion, reverse the motion to your starting position.
- Do 3 set of 10-12 reps.
WHAT MUSCLES DO DUMBBELL FLOOR FLY WORK
Also known as pecs of the chest or just pecs, the chest muscles play a role in keeping your arms elevated in front of you(shoulder flexion) as you do the fly motion and lower your arms towards the midline (arm adduction).
With the outward and downward motion, the muscles get activated, which leads to their development and strengthening.
DELTOID MUSCLES (SHOULDERS)
The deltoid muscle has 3 parts that each perform a different function when there is arm and shoulder movement. The front delt participates in shoulder flexion by keeping the arms elevated in front of you and the rear delt stabilizes the arm when lowering the arm with the weights.
The biceps are activated when you lower the arms outwards towards the ground as they stabilize the shoulders. Strengthening the biceps helps the muscle maintain tension as you lower your arm and reduce any chances of shoulder injury.
DUMBBELL FLOOR FLY BENEFITS
Just because you are laying on the floor does not mean the back muscles are dormant and not in use. The back braces the upper body for the fly motion so that the right muscles are activated.
Dumbbell Floor Fly prompts you to keep your back straight, which reinforces posture and a healthy and strong back.
ARM DEVELOPMENT AND STRENGTHENING
Doing the exercise intensively stretches your arm muscles, which lead to muscle activation and build up. Constant muscle flexion strengthens the muscles and progressively develops them, making it easier to use heavier dumbbells and incorporate intense workouts.
TONED AND DEFINED CHEST
Big and powerful pecs gives guys a sense of admiration and that is why you will find a puffed up guy in the mirrors at the gym admiring their chest to gauge how strong and developed they are.
Toned and defined chests are good for aesthetic purposes and sometimes it depends on your line of work, especially if it requires upper body strength like athletes.
ALTERNATIVES TO DUMBBELL FLOOR FLY
Considered more of a compound exercise than an isolation exercise, push up still remains one of the best alternative for chest fly workouts because it targets the pecs and shoulders. If you do not have access to equipment then pushup is a good workout as it used your body weight.
How to do it:
- Set up a workout mat, kneel and place your hands on the floor, palms wide and shoulder – width apart.
- Assume a plank position by extending your legs backwards and keep body in a straight line. This is your starting position.
- Brace your core and bend at the elbow to start the motion. Ensure that the elbows point behind you as your body goes down as a unit (straight line).
- Once you reach your target depth, push your body up, still maintaining a straight line with your body and return to your starting position.
- Repeat 2 sets of 8-10 reps.
INCLINED BENCH PRESS
Inclined bench press is a good alternative because it targets similar muscles as dumbbell floor fly. It does engage more muscles thus making it more of a compound workout than an isolation workout.
How to do it:
- Use an inclined bench adjusted to approximately 45-degree angle with the floor and set up a barbell on a rack easily accessible to you.
- Lie on the bench facing up, shoulders retracted, chest puffed up and feet firmly planted on the floor.
- Grab the barbell in a shoulder-width underhand grip and remove it from the rack. Hold it above your chest with slightly bended elbows and brace your core for motion. This is your starting position.
- Lower the barbell to your chest in a smooth controlled motion until it touches your chest. Pause shortly then press the barbell off your chest back to your starting position.
- Do 3 sets of 10 – 12 reps.
DUMBBELL FLOOR FLY MISTAKES TO AVOID
USING EXCESS WEIGHT
Overstretching arm muscles may seem common or not dangerous but using weights that make it hard to exercise effectively can lead to shoulder injuries or torn tendons/fibers.
Use weights that will not harm your muscles or cause extreme muscle pains.
Unless it is an explosive or momentum-based workout, moving in a slow and controlled motion engages the primary muscles and helps to develop muscle strength fast and effectively. Feel every motion of the workout
Dumbbell floor fly helps build your chest and strengthen those arm muscles. Maintaining consistency in your upper body workouts helps to develop your pecs and strengthen your back muscles.
Keep at it and you will see progress in due time.