Dumbbell Floor Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoid Anterior, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Dumbbell Fly, Floor Fly
How to: Dumbbell Floor Fly
- Lie on your back on the floor with a dumbbell in each hand.
- Extend your arms above your chest with a slight bend in the elbows.
- Slowly lower your arms out to the sides until your elbows are at shoulder level.
- Pinch your shoulder blades together as you open up your arms.
- Return to the starting position by squeezing your chest.
Common Mistakes
- Lifting weights that are too heavy, causing poor form.
- Arching the back instead of keeping it flat on the ground.
- Not engaging the core, leading to a lack of stability.
Modifications
- Perform the fly with lighter weights to maintain form.
- Use a stability ball for added support and stability.
Tips
- Keep a slight bend in your elbows throughout the movement.
- Focus on controlling the weight to avoid straining your shoulders.
- Squeeze your chest at the top of the movement for maximum contraction.
Dumbbell Floor Fly Alternatives
Tags
chest
strength
dumbbell
fly
upper body
pectorals