VIDEO DEMO:

EXERCISE INSTRUCTIONS:

• SETUP: Grab a pair of dumbbells and lie on the floor. Keep a slight bend at the knee so you can have your feet flat (helps you generate more power!). Start with your weights positioned directly above your chest, with a slight bend in your elbows. Keep your shoulders pinned back & chest puffed throughout the entire set to maintain good posture.
• REP: Slowly lower the dumbbells out to the side under control, squeezing your pecs and really feeling the muscle fibers work hard. Your elbows will come into contact with the floor to let you know you’ve reached the end of the rep. Now perform a Bench Press to get the weights back to the start position. We do this because this exercise lets us use weights we couldn’t usually perform a Flye motion with, thanks to the floor protecting our shoulders, so press the dumbbells back up and focus your efforts wholly on controlling the negative rep of the Flye.
• TIP: You have 2 options for pressing the weight up, either a standard Bench Press motion or a Close-grip Bench Press. You’ll see both in the video above.

MUSCLES WORKED BY THIS EXERCISE:

• Chest

ALTERNATIVE EXERCISES:

• Butterfly Machine
• Twist-grip DB Flye
• Seated Incline Cable Flye
• Standing Cable Flye
• Flat Cable Flye