Dumbbell Flyes At Home
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Dumbbell flyes are an excellent isolation exercise for the chest and the triceps. Here is how to do them at home, even if you don’t have a weightlifting bench.
Dumbbell Flyes Without A Bench?
It’s the same as with dumbbell bench presses: having a weightlifting bench to do them is nice, but not mandatory. Flyes done on the floor have a slightly more limited range of motion and that can easily be corrected with a board and some big books:
When To Do Them
This is an isolation exercise, meaning it will target only one specific muscle, the main chest. If you are a beginner, this won’t be ideal for you and you should rather go for a compound like push-ups. If you are intermediate or advanced, these chest flyes work best after your regular bench presses.
Tags: bodybuilding, chest, chest exercise, chest flyes, dumbbell fly, dumbbell fly exercise, dumbbell flyes at home, dumbbell flyes exercises, exercise, fitness, flat dumbbell flyes, video, workout
4 Comments
I’m a big fan of the hip press if you do not have a bench.
hello, i am teenager of 16 years old and i am following your workout routine since 3 months.
i am doing
PUSH UPS 3 sets of 15
CRUNCHES 3 sets of 25
LOWER LEG 2 sets of 20
PRESS UPS 3 sets of 25
5KG DUMBBELL LIFT UP (for biceps) 30 reps on each arm
My question is that i want to add some more efficient chest exercise than push ups. But i am confuse which one to START with, INCLINE OR FLAT dumbbell press. I want a nice and very effective pectorals that some body builders have. Can you recommend me which one i should do??
The biggest problem with your current workout is that you aren’t challenging yourself. The last rep on the last set of any exercise you do should feel like you can’t do another one.
For the chest you can do wide push-ups and straight dumbbell presses. Inclined chest presses mainly target the upper pecs and at this point you don’t need that.
hello iam 15 yrs old.. and iam a skinny guy dont know whether i am an ectomorph or not.. but i am very athletic.. i want to add some muscle mass can you please tell some exercises and post workout meals.. and iam not allowed to buy any dumbells or anything.. i want to work at home and build muscles.. and moreoveri have aresistane band in my home. can i use it as a substitute for dumbbells please help me
thanks