MUSCLES IT WORKS
Chest, Shoulders, Core (Abdominals & Low Back)
HOW TO DO IT
Start seated on a stability ball with a dumbbell in each hand. Walk your feet out so that just your torso/back is lying on the ball. Your feet should be about shoulder-width apart and your head and butt should not be in contact with the ball. Bring the dumbbells directly above your chest with your arms straightened (not locked) and palms facing each other. Inhale as you open your arms to the sides, keeping your elbows slightly bent. As you exhale, close your xarms and lift the dumbbells back to the starting position over your chest.
SETS & REPS
Do 3-5 sets of 10 repetitions (reps).
Do 1-3 sets at 60 seconds for each set.
WEIGHT OR RESISTANCE
5- to 15-lb. dumbbells. Most men will start at the upper end of the dumbbell range; most women will start at the lower end (less weight).
A medium-to-heavy pair of dumbbells (5- to 12-lbs. for women; 8- to 15-lbs for men); stability ball (55 to 75 cm). If you're 5'7" or taller use a stability ball that's 65 cm or 75 cm.
DON'T DO THIS MOVE IF
you have shoulder problems.
HOW TO KNOW IF YOU'RE DOING IT RIGHT
You should feel your chest, shoulders, and abdominals working during this exercise. To maintain correct form, keep a slight bend in your elbows throughout the movement and open your arms only to approximately parallel to the ground (in other words, your hands should be level with your shoulders). Although you may not feel discomfort during the exercise if your form isn't right, over time you could injure your shoulders.
HOW TO MAKE IT EASIER
Do the chest fly lying on a mat or bench or do a chest press instead.
HOW TO CHALLENGE YOURSELF OR PROGRESS
If you can do 2 additional repetitions per set or complete 60 seconds without getting tired, consider adding repetitions, time, and/or sets. For example, instead of doing 10 repetitions for 3 sets, try 15 repetitions for 3 sets. To increase intensity without changing sets or time, try adding weight. Doing this exercise one arm at a time on the stability ball will also challenge your core more.
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