However, if you workout at home with dumbbells only you can include these two exercises with the floor press also works on the pectoralis major. Raise the dumbbell up above your chest with your upper arm lying flat on the floor to form a 90-degree angle. On the contrary, the eccentric muscle action is most important during chest flys to stretch and lengthen the chest muscles as you slowly lower the weights toward the floor. They performed five repetitions of each exercise with two minutes rest between the sets. The dumbbell rear delt fly, also known as the dumbbell reverse fly, is an exercise that increases deltoid muscle definition and strength. This one addresses the arm, the front of the shoulder, and the pecs, perfecting the look of your upper body. Standing Dumbbell Fly; Dumbbell Upward Chest Fly; There are only a couple of exercises you can do with the dumbbells while you’re standing. If you want to make your triceps and chest bigger and stronger, you should give the dumbbell floor press a try. Chest. Stagger your feet so that one leg is forward. To do the exercise; follow the steps below; The dumbbell floor press is ideal for making your chest and triceps bigger and stronger. STANDING CHEST FLY INSTRUCTIONS. Interestingly, besides using the dumbbells, you can use a barbell to do the shoulder press exercise. Dumbbell Flyes. A concentric contraction is then used to return the weights to the upright position. 2. Exercise for the opposite muscles: Dumbbell bent over row. See all exercise benefits - muscles worked. The dumbbell chest fly can help open up your chest muscles. Finally, return the barbell to your collarbone position. Like other things in life, the hardest part can be getting it up. Lie on the bench and face upward bring the dumbbells to your chest. Dumbbell Bent Over Row. Flat Dumbbell Fly Benefits Unlike other variations, the flat dumbbell fly directly targets your chest while you perform the movements on the horizontal plane. Dumbbell Fly Vs Bench Press You use your shoulders and triceps to press the weight up. While holding a pair of dumbbells, lie on your back on the floor. The floor press is also good for strengthening your forearms. The exercise must also be good at strengthening and developing your triceps and chest. The floor press limits the range of motion you would achieve with a regular dumbbell bench press, but still targets the chest, triceps, and anterior delts. A fly or flye is a strength training exercise in which the hand and arm move through an arc while the elbow is kept at a constant angle. Since the dumbbell fly is a free weight exercise, it provides more room for variation. In addition to that, it also works the pecs, forearms, abs, and anterior serratus. Bend your legs and keep your feet planted on the floor to form a 90-degree angle. Here we take a look at how to perform both exercises with step-by-step instructions. Firstly, lie on the floor facing up and hold a dumbbell in each hand. Exercise #3: Push Up With Single-Arm Row. Standing Crossover Flys (Cable) Standing Crossover Flys (Cable) Performance Description. The floor press does develop the same muscles as your standard bench press because it is a pushing motion. Slow down the movement: You can do this using dumbbells, but it can be especially effective using resistance bands, which forces you to engages your muscles on the way up and down. The muscles that gain muscle mass are the pecs and the triceps. See all exercise benefits - muscles worked. Standing Dumbbell Fly; Dumbbell Upward Chest Fly ; There are only a couple of exercises you can do with the dumbbells while you’re standing. Although this exercise works several upper body muscles, it focuses on your rear (posterior) deltoids. For this dumbbell only workout exercise, start in a high plank position. Flys can be done using a cable machine, but the simplest equipment used is the dumbbell. This chest exercise is similar to a regular dumbbell bench press. It helps in building your muscles. Refer to the illustration and instructions above for how to perform this exercise correctly. Work From Home Jobs 2020- Wealthy Affiliate Review, Design Your Post/Banner With Free Account, 4 Steps to Creating a Successful Business Online (Premium), Strategies for Scaling & Growing Your Business (Premium), 4 Core Traffic Strategies for Affiliate Marketing (Premium), Affiliate Marketing 2020 – Predictions and Strategies (Premium), Why Does Stretching Feel Good In The Morning. The load is also good for strengthening the upper body muscles. Dumbbell Fly. Press the dumbbells up as high as you can. Which floor press workout do you prefer doing and why? (2,3) Pectoral Muscles. Bend your knees and keep your feet planted on the floor. Furthermore, the exercise is good for developing those muscles making them stronger to do the day-to-day activities of pushing, pulling, and carrying objects from one place to another. 1- Renegade Row With Push-Up The primary thing is to do a high plank holding a dumbbell with the help of both hands, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you wider than hip-width apart, and your core and glutes engaged. Bend your elbows slightly and lower your arms to the ground until you feel your chest is being stretched. The difference with the dumbbell floor press is the position of the arms. It makes your arms and shoulders be strong to do day to day activities of carrying and pushing things from one place to another. Allows you to keep up the intensity in your chest, shoulders, and arms throughout the movement. An eccentric contraction is used to a lesser extent as you lower the weight to your chest. The exercise primarily targets the triceps. Recommendations Support Us. Repeat to meet the number of your preferable sets and reps. The two exercises work the same primary muscle, but they differ in the lesser muscles recruited to complete each exercise. Learn how your comment data is processed. See all exercise benefits - muscles worked. Pectoralis major: the twin, fan-shaped muscles on the front of your rib cage are the prime movers in this exercise.They work to draw your arms from the abducted (wide open) position toward the midline of your chest. It can be added as a finishing exercise in your chest workout routine after performing compound movements like incline presses and bench presses. 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