This is "Floor chest fly" by BrandonMichael Fit on Vimeo, the home for high quality videos and the people who love them. The former is meant to stretch your muscle fibers and exhaust the pecs, while the latter move limits your range of motion so you can use heavier weight.. Well, trainer and owner of Iron House Designs, Jim Ryno, has gone ahead and combined the … At the same time, you can pick heavier dumbbells since you cheat when going upwards. Stability Ball Dumbbell Pull-Overs x 12; Single Arm Floor Press x 8; Rest for 1 minute and repeat x 3. The trick is that you overload the eccentric part of the movement, while “cheating” on the way back. SUPERSET 2. Follow instructions as in video We have little doubt that you’ve done a set (or a hundred) of dumbbell flyes before and have probably heard of the floor press, too.Both are basic chest moves. As in regular floor flys, the floor acts as your safety net and you can drop the weights freely. … 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. SUPERSET 3. Standing Chest Press x 12; Stability Ball Chest Fly x 10; Rest for 1 minute and repeat x 3. Preparation. Your head, shoulders, butt and feet should make contact with the bench and floor/riser throughout the exercise. Grasp each dumbbell with a closed, pronated grip (palms facing forward, thumbs wrapped around the handle), pressing the dumbbells to a position shoulder-width apart with your elbows extended. This is the alternative technique for those who want to go really heavy when doing flys. #2 Dumbbell Eccentric Floor Fly. grasp two dumbbells with neutral grip; lay down onto the weight bench or fitness mat; guide your weights up until they are vertically above your chest; … muscles: Pectoralis Major: auxiliary muscles: Biceps, Serratus Anterior, Deltoids: required: Dumbbells (2) optional: Fitness Mat: fitness level: Easy: exercise type: Strength: Variations available (8) Starting Position. Externally rotate the arms (rotate your … Flies are used to work the muscles of the upper body.Because these exercises use the arms as levers at their longest possible length, the amount of weight that can be moved is significantly less than equivalent press exercises for the same muscles (the military press and … The Focus. Signal the spotter for assistance in moving to the starting position. Standing Upward Chest Fly x 15; Rest for 45 seconds and repeat x 3. 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