Exercise Ball Dumbbell Flies
Description
Performing flies while using an exercise ball increases the stability demand which in turn, increases both the muscle recruitment and the movement difficulty. All the same techniques that apply during the basic versions of the fly exercise also apply while using the exercise ball. Most notably, the elbows should be slightly bent and pointing downwards while the shoulders should be internally rotated. Also, by alternating the position of the torso on the exercise ball, you can manipulate the targeted region. For example, dropping the hips will place the body in a more favourable position to isolate the upper region of the chest.
Execution
- Sit in an upright position on the exercise ball with appropriately weighted dumbbells positioned atop your thighs.
- Step forward and drop the torso to a position that has the upper back placed atop the exercise ball. Press the dumbbells upward until they are directly above the chest.
- Either drop the hips or maintain knee-to-hip alignment. Your selection will determine the area of the chest in which you will be targeting.
- Inhale and in a controlled arcing motion, lower the arms to the sides until a stretch is felt within the chest.
- Exhale and while maintaining only a slight bent at the elbows, draw them back up to starting position. If it helps, visualize wrapping your arms around a thick tree branch.
- Repeat until the desired number of repetitions are completed.
Variations
Replacing the dumbbells with cables will keep constant resistance on the pectorals throughout all phases of the movement.
