Description

To add variety into your chest workout, you may consider substituting the pec-deck machine for the exercise ball fly. Not only does the movement require minimal equipment, but it poses more of a challenge and draws the recruitment of additional muscles to assist with stabilizing the movement – particularly throughout the core region. However, it should be noted that the exercise ball fly can place a lot of stress throughout the front of the shoulder. If you suffer from any type of shoulder complication, it may be in your best interest to avoid performing this exercise.

Execution

1. Begin by pushing two evenly sized exercise balls together. Your toes should be planted on the ground, your core should be tightened to maintain proper spinal mechanics and your forearms should be resting atop the exercise balls.
2. Inhale and spread the chest by allowing the exercise balls to roll outward. A comfortable stretch should be felt within the pectoral region.
3. Exhale and squeeze your arms back to original position.
4. Repeat until desired number of repetitions are completed.

Variations

Selecting smaller exercise balls and performing the movement with knees in contract with the ground rather then the toes will decrease the difficulty of the movement.