‘I’m 48. I’ve been lifting for 30 years, and my shoulders have the mileage to prove it,’ he wrote.<\/p>\n
‘Regular flyes started feeling like a bad idea a long time ago. So surprisingly, I took the bench away and things got better.’<\/p>\n
5 Benefits of Dumbbell Floor Flyes for Men Over 40<\/p>\n
Ragusa says the floor version provides the ‘same chest work’, but ‘without the part that beats up your shoulders’.<\/p>\n
1\/ Reduced Shoulder Strain<\/p>\n
‘The floor stops your elbows before your shoulders get stretched into the danger zone,’ he explains. ‘All the chest work, none of the front-of-shoulder pain.’<\/p>\n
2\/ Lift More Weight<\/p>\n
‘You can go heavier than a regular fly,’ Ragusa says. ‘Shorter range, built-in safety stop, real overload on the chest.’<\/p>\n
3\/ Keep the Focus on Your Chest<\/p>\n
‘It’s pure chest,’ he explains. ‘Your triceps can’t take over like they do on presses.’<\/p>\n
4\/ Minimal Equipment<\/p>\n
‘No bench needed,’ he points out. ‘Home gym, hotel gym, garage. No excuses.’<\/p>\n
5\/ Easier on Your Lower Back<\/p>\n
‘[It’s] easy on the lower back,’ Ragusa says. ‘Knees bent, feet flat, nothing to arch.’<\/p>\n
How to Do a Dumbbell Floor FlyLie on the floor holding a dumbbell in each hand. Bend your knees and place your feet flat on the floor, roughly shoulder-width apart.Press the dumbbells directly above your chest with a slight bend in your elbows and your palms facing each other.Lower the weights slowly out to your sides until your elbows lightly touch the floor. ‘Don’t bounce your elbows off the floor,’ Ragusa says. ‘Touch, pause, squeeze.’Squeeze your chest to bring the dumbbells back to the starting position.<\/p>\n
If there\u2019s one thing Kori Sampson knows, it\u2019s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in \u2013 all while improving your muscle-to-fat ratio.<\/p>\n
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here<\/a> to get 14 days of free access to the plan via the Men\u2019s Health app.<\/p>\n![\"kori](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2026\/10\/1791324372_805_a0458edc-7621-4ee9-b810-f61ea8e958c2.jpg\" "\\"kori")