MotionVertical Push

Type of exerciseCompound

Muscles usedShoulders


This exercise focuses on your chest and maintaining a good posture thanks to the ground. It will allow you to gain shoulder opening and volume on your chest.

Instructions for dumbbell chest fly on the floor

  • 1. Take the dumbbells in each hand and put yourself in a sitting position with your knees bent.
  • 2. Then push into the knees to lie flat on your back or with a natural curvature.
  • 3. Extend your elbows to place the dumbbells over your chest.
  • 4. While inhaling, spread your arms and slowly lower the dumbbells by touching the ground or respecting your shoulder flexibility.
  • 5. While exhaling, raise the dumbbells above the chest by elbowing the elbows.
  • 6. Continue your series by repeating the movement.

Improve your performances with our techniques, tips and advice

  • 1. Be sure to respect your shoulder flexibility and do not go down too low if it is too difficult.
  • 2. Do not bump your dumbbells on the climb.
  • 3. Stabilize the pelvis by contracting the abdominals. For that, aspire your belly button.
  • 4. Bend the legs, with the feet on the floor as an easy option.
  • 5. Keep an axis parallel to the center of the chest.
  • 6. Block the upward position for more contraction on the pecs.

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