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.