This exercise involves lying on an exercise ball while holding dumbbells and performing a fly motion with the arms. It targets the chest muscles and also engages the core for stability.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the chest muscles, specifically the pectoralis major and minor
- Engages the core muscles for stability and balance
- Improves upper body strength and endurance
- Increases range of motion in the shoulders
- Can be modified for different fitness levels by adjusting the weight of the dumbbells
- Provides a full body workout by incorporating the use of an exercise ball
How to perform
- Choose a pair of dumbbells that you can comfortably lift for 10-12 reps.
- Sit on an exercise ball and walk your feet forward until your upper back is resting on the ball.
- Hold the dumbbells with your palms facing each other and your arms extended above your chest.
- Slowly lower the dumbbells out to the sides, keeping a slight bend in your elbows.
- Stop when your arms are parallel to the ground.
- Pause for a moment, then slowly bring the dumbbells back up to the starting position.
- Repeat for 10-12 reps.
FRONT VIEW
BACK VIEW
Chest
Primary
Anterior Deltoid
Primary
Triceps
Primary
Abs
Secondary
Lower Back
Secondary