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Dumbbell Floor Fly Superset with Dumbbell Skull Crushers

The dumbbell floor fly and skull crusher superset is an exercise that helps to develop the chest, front shoulder and triceps (back of the upper arms). The floor fly will help strengthen and develop the chest and front shoulder while skull crushers will help develop the back of your upper arms (triceps). This is an interesting exercise combination because of the mechanics for each exercise. The dumbbell floor fly uses a more lateral movement while the skull crusher uses an “arm extension” movement. However, this combination works well together because it helps to develop the entire upper torso region.

If you don’t know what a superset is, please see our page called “what is a superset”.  

Superset Exercise #1 - Dumbbell Floor Fly

Position for the dumbbell floor fly exercise

Lay a yoga mat or a towel down on the ground to help provide some cushion for your back. Place a pair of dumbbells on either side near the middle of the mat or towel. Lie on the mat (in between the pair of dumbbells) and make sure the backs of your shoulders are flush with the floor. You will have to retract your shoulder blades and puff your chest out to make sure the backs of your shoulder blades are flush. Bend your knees with your feet flat on the floor. Grab the dumbbells in each hand and raise them in front of your chest until your arms are extended. Bend your arms slightly. Your palms should be facing each other.

Execution of the dumbbell floor fly exercise

Slowly lower the weight to the floor in an arching motion with your elbows slightly bent. Once your elbows touch the floor, pause for a moment and bring them back up to the starting position. Try and imagine you are hugging a tree. Pause at the top and squeeze your chest before completing the next repetition. Repeat this movement for the prescribed amount of repetitions.

Once you’ve completed the prescribed repetitions for the dumbbell floor fly exercise, immediately move onto the dumbbell skull crusher exercise.

Superset Exercise #2 - Dumbbell Skull Crushers

Position for the dumbbell skull crusher exercise

While laying down, extend your arms in front of your chest. Your arms should be fully extended and the backs of your arms (triceps) should be contracted.  Position your arms so that they are leaning slightly towards your ears.

Execution of the dumbbell skull crusher exercise

Lower the dumbbells by bending at the elbows. Remember, only your forearms and hands should be moving and your upper arms stationary. Lower the dumbbells until they are just above your head. Pause for a moment at the bottom and using your triceps muscle, power the dumbbells back up to the start position. Squeeze your triceps (back of your upper arms) and fully extend your arms. Repeat this movement for the desired amount of repetitions.  


Dumbbell floor fly: Breathe in as you lower the weight and breathe out as you bring your arms upwards towards the start position
Dumbbell skull crushers: Breathe in as you lower the dumbbells and breath out as extend your arms back to the starting position.

Important points for the ankle grab and dead bug superset.

·         This is a superset exercise so no resting once your completed the first exercise (dumbbell hammer curls) – immediately perform the second superset (triceps kickbacks).

·         Keep your eyes looking up towards the ceiling. I suggest picking a spot on the ceiling and staring at it for the duration of the superset.

·         Don’t look down as this will cause you to move your shoulders forward affecting the position of your shoulder girdle (you don’t want that)

·         Keep the backs of your shoulders flush with the floor

·         Arch your lower back slightly

Video for the dumbbell floor fly superset skull crusher exercise

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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