5 Dumbbell Fly Alternative At Home 2021

5 Dumbbell Fly Alternative At Home

I Talk about 5 Dumbbell Fly Alternative At Home and  Alternate Dumbbell Fly Instructions: Grab a set of dumbbells and sit on the end of a flat bench with the dumbbells on your thighs.

 One Arm Cable Fly

One arm cable fly allows pectoral adduction where the arm crosses the pecs beyond the midline. Better still, it does so without the force of gravity on the shoulder joint, as in the dumbbell fly. When you use a cable, the line of force is parallel to your upper arm, which takes away all the stress on your anterior shoulder capsule.

The cable fly allows you to use a heavier weight and cross the midline of your pecs so that the final position of the movement has full pec activation. With this exercise, you are also able to work each part of the chest separately.

How to Do the One-Arm Cable Fly:

  • Set the handle position on the cable machine at mid-chest level.
  • Stand in front of the machine, turn away from it, and hold the handle in your right hand.
  • In the starting position, your hand should be slightly bent and locked in that position.
  • Pivot from the shoulder joint to bring the arms across your chest to fully contract the pectoral muscle.
  • return and repeat.



Floor Fly Press


The floor fly press is a variation of the previous movement that allows you to overload the pecs with more weight than you would normally be able to do on the fly movement. In the down position, you push the weight back to the starting position. It allows you to do negative reps which have been shown to provide more growth potential than positive reps.

How to do Floor Fly Press:

  • Place a pair of dumbbells on the floor that are heavier than what you would normally use for dumbbell flyes.
  • Place yourself behind the dumbbells, sitting on your butt.
  • Grab the dumbbells and relax back so that you lie on the floor with your knees bent and the dumbbells at arm's length above your chest.
  • Bend the elbows slightly and keep them locked in that place.
  • Pivot from the shoulder joint to bring your arms up and down until your upper arms touch the floor. Do this more slowly than usual, try to take 3 seconds to drop the weight.
  • In the down position, bring the dumbbells to a pressing position and press them back to the starting position.

Floor Fly


The floor fly is a variation of the bench dumbbell fly that still uses the dumbbells but drops the bench in favor of the floor. Exercising on the floor eliminates the problem of potential anterior shoulder capsule injury because the floor provides a safety net to prevent overstretching.


How to Fly Floor:


  • Place a two of dumbbells on the floor.
  • Place yourself behind the dumbbells, sitting on your butt.
  • Grab the dumbbells and relax back so that you lie on the floor with your knees bent and the dumbbells at arm's length above your chest.
  • Bend the elbows slightly and keep them locked in that position.
  • Pivot from the shoulder joint to bring your arms up and down until your upper arms touch the floor.
  • Reverse the motion to go back to the starting position.

 Seated Cable Chest Press


The ideal chest exercise movement moves the arms outwards and into the centerline of the body. After all, the direction of the pectoral muscle fibers. To achieve that movement, you'll need to do a few variations of the chest-pressing movement. The barbell bench press is the most popular version of this movement. However, a seated cable chest press is a better option. This is because the cables allow you to bring your hands to the center of the body, which you cannot do when you are holding the bench press bar.

How to do Seated Cable Chest Press:

  • Set the pulleys on the dual cable pulley machine at upper chest level while you are seated on a bench.
  • Place a back-supported bench in frontage of the pulley machine, grab the handles (palms-down grip) and sit on it.
  • In your starting position, your elbows are bent at shoulder level and your forearms are parallel to the floor.
  • Push the cables forward and together to touch the front of your mid-chest.

 Resistance Band Fly

If you don't have access to a cable machine or dumbbells, you can still get a great pec stretch with resistance band flyes. You can pick up a excellence set of resistance bands for $20-30. By attaching the band to a securely locked interior door, you'll be able to emulate most cable machine exercises that are done in commercial gyms.

How to Fly Resistance Bands:

  • Attach the anchor strap to a resistance band and save it to the high point of a door. Shut the door and shut it.
  • Stand in front of the door, walk away from it.
  • Hold the handle of the band in the palm towards your grip.
  • Step out so that the band is taut.
  • Begin by extending your arms to your sides, elbows slightly bent, and lock in that position.
  • Pivot at the shoulder joint to bring your arms to the midline of your torso.
  • Lower and repeat.

Conclusion

There's more to working the chest than the bench press and dumbbell flyes. As we've found out, the dumbbell fly has several underlying problems that can lead to shoulder joint problems. There are some better options, as we detail in this article. If you can only do one of those, my pick for the best dumbbell fly alternative would be the one-arm cable fly. This exercise will fully engage your pecs, allow for a peak contraction and give you a great pec pump without the risk of shoulder injury!

5 Ways To Perform Chest Flies with Bands / Resistance Band Training



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