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How to do the Floor Dumbbell Fly properly & tips!
Before lying down conveniently with dumbbells, it is important to first familiarize yourself with the floor dumbbell fly. This is because simply lifting and lowering weights on the chest is not the only way to work the pectoral muscles. Here, personal trainer Oshima explains the correct way to do the floor dumbbell fly with tips and tricks.
Lie on your back on the floor and hold dumbbells in both hands so that your palms are facing each other. At this point, create a posture with your shoulder blades pulled in and chest out, and keep them in place during the muscle training. From there, as you exhale, expand your chest and lower the dumbbells until your elbows just barely touch the floor. Then, while inhaling, bring the dumbbells back and repeat. It is also effective to keep the chest in mind while performing the exercise, so keep your chin down and look at your chest. The goal is three sets of 10-15 repetitions. If this is too difficult for you, try using lighter dumbbells.
3 tips for working your pectoral muscles with the Floor Dumbbell Fly!
(1) Keep your hips and abs tight!
Although this is a chest training exercise, the effectiveness is enhanced if the hip and abdominal muscles are kept tight. Not only does this make it easier to maintain an upright chest posture, but it also increases abdominal pressure, which makes it easier to handle heavy dumbbells. Floor dumbbell flyes are performed with the dumbbells only just above the floor, and the quality of the training depends on how well the chest is held in a tight position.
(2) Keep your elbows lightly bent.
To strengthen the contraction of the pectoralis major muscle, you should be aware of your elbows. It is no exaggeration to say that even if you are handling heavy dumbbells, if your elbows are too bent when you lift them, the effect will be diminished. Therefore, it is best to keep the elbows lightly bent. On the other hand, if the elbows are extended too far, the load escapes to the biceps and shoulders, so it is best to repeat the exercise many times.
(3) Lift the dumbbells from the pinky side to be more aware of the inside of your pecs!
If you find it difficult to be aware of your pectoralis major muscles, you can easily become aware of contracting your pectoralis major muscles by twisting your elbows inward as you raise the dumbbells, bringing your little finger side closer to the dumbbells and forming an inverted “C” at the top position. The key is to keep the elbow firmly inward at that time. However, since the form becomes more complicated with the twisting motion, beginners are advised to take it slowly or start with light weights.
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