How to Do a Floor Dumbbell Chest Fly?
- Lie on the floor with your knees bent and feet flat on the ground.
- When you're ready, carefully roll back so that your upper body is lying flat, and bring the dumbbells up over your chest with your arms extended, palms facing each other. Your elbows should have a slight bend.
- Slowly lower the dumbbells to the sides of your body in a wide arc, maintaining that slight bend in your elbows. Lower the dumbbells until your upper arms lightly touch the floor.
- You should feel a stretch in your chest as you lower the weights. Keep control of the motion throughout.
- After reaching the bottom position, squeeze your chest muscles and bring the dumbbells back up to the starting position, following the same arc. Your arms should meet above your chest, not your face, to maintain tension on the chest.
What Muscles Does It Work?
- Pectorals (Chest) Pectoralis Major