But if dumbbell curls with Campbell's aren't cutting it anymore, fitness pros say you don't have to shell out extra money to work out at home with dumbbell alternatives. There are 6 reasons why you should never do a dumbbell chest fly ever again, and I’m going to show them all to you in this video. Here’s how to do the reverse fly, and some variations you can add into your workout routine. I can’t say that either move is very effective but I do Pullover Variations because I like them more. A More Simple Alternative: Table Top Squeeze Press. Face pulls are one option. Dumbbell chest fly is a basic exercise targeting the chest and pectoral muscles. ANY QUESTIONS, COMMENTS OR CONCERNS WILL BE ADDRESSED IN REAL TIME. 1. That means maximum muscle activation (AKA, a more intense workout). Think about that toolbox you've been using for all your quarantine home improvement projects or that old computer monitor you haven't dusted off in years. With this well taped contraption, Newson says you can simulate barbell exercises like floor presses and deadlifts. Alternate Dumbbell Flys Instructions Grasp a set of dumbbells and sit on the end of a flat bench with the dumbbells resting on your thighs. Sit on the end of it and bend at your waist to pick up the weights with the palms facing each other. 5 years ago. Flys can be done using a cable machine, but the simplest equipment used is the dumbbell. To turn your old bedsheet into your new best workout buddy, tie a big knot in the center (or just tie two sheets together if you have them to spare). The dumbbell fly exercise tries to isolate, stretch and contract the pectoral muscles. "One of the best ways to simulate heavier weights is a backpack loaded with books to add resistance while doing squats, lunges, and pushups," Newson says. Dumbbell Eccentric Floor Fly. WE’LL HOP ON A ZOOM CALL ONCE A WEEK TO REVIEW YOUR PROGRESS, HELP YOU BUST OBSTACLES AND CLARIFY ANY PROBLEM YOU HAVE. Decline Fly. while holding on to both ends. It can be added as a finishing exercise in your chest workout routine after performing compound movements like incline presses and bench presses. Lay flat on your back and run a resistance band behind you (or even under the bench!) Alternatives include flies, dips, and any free weights workouts that targets the pecs. Avoid dumbbell flyes if you are too young, too old, prone to injuries, weak, and even better – avoid them anyway. Even if you surrendered to weight-free workouts early on in the pandemic, you've spent months getting stronger with your bodyweight and soup can exercises. Just fill up that backpack you haven't used since the start of quarantine with your old college textbooks and exercise like you usually would. Rather than just increasing the weight of your usual chest exercises, try out some of our variations. A great chest is built from a combination of several different exercises, not just the bench press. Unlike a press where elbows are bent and flexed, flies must maintain a relatively consistent elbow angle. ALL YOUR PERSONALIZED WORKOUTS ARE PROGRAMMED ON MY CUSTOM APP. The classic dumbbell fly works your chest and your inner chest muscles in particular. While a dumbbell fly primarily engages your chest and shoulder muscles, it works the muscles in your arms and back as well. Never stretch the arms completely. Keep your torso straight and your shoulders even with controlled steps, and you'll be performing a literal suitcase carry. This is because the free-weight nature of dumbbells allows you to lift a significant amount of weight, which provides the optimal training environment for building both strength and mass through progressive overload. Using a stable chair, you can get into a range of motion that you just can't get on the ground. Movements like the overhead press, military press, lateral raises, dumbbell shoulder press, and so forth do not put any significant strain on the posterior head, and this creates a huge imbalance in the shoulders. "During a time like this, you have to get creative," Newson says. You still get all the benefits of the fly, the complete shortening of the pecs and the really big focus on like that line in the middle, but we get to keep your shoulder in a happy, healthy, safe place.