Strength

Dumbbell Floor Chest Fly

The Dumbbell Floor Chest Fly targets chest muscles, promoting strength & muscle size. Lying flat, perform an arc motion with the weights from head to chest, enhancing shoulder stability.

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Dumbbell Floor Chest Fly instructions

Step-by-step instructions

1

Lie down flat on the floor with a dumbbell in each hand.

2

Extend your arms to your sides, keeping a slight bend at your elbows.

3

With your palms facing upwards, raise the dumbbells so they meet above your chest.

4

Lower the dumbbells back to the starting position, maintaining control and keeping the same bend in your elbows.

5

Repeat for the programmed number of reps.

Lie down flat on the floor with a dumbbell in each hand.

Extend your arms to your sides, keeping a slight bend at your elbows.

With your palms facing upwards, raise the dumbbells so they meet above your chest.

Lower the dumbbells back to the starting position, maintaining control and keeping the same bend in your elbows.

Repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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