There will always be debate about the best chest exercise, but if you try 1 arm flyes you won't be able to deny how hard your core muscles work during this exercise.
If you love core training and core stability exercises, try 1 arm chest flyes.
1 arm chest flyes are so challenging because there is no weight in your opposite hand to counter balance you, so your core muscles must provide the same level of force to stabilize your body.
When trying this exercise for the first time, you should use a light weight so that you don't fall off the bench-- yes I have seen this happen to people.
Sometimes trainers that I lecture over estimate their core strength and they nearly fall off the bench from using a weight that is too heavy.
Here are the instructions.
Starting Position: While lying on a bench hold one dumbbell with your palm facing inwards. Place the opposite hand on your hips for a little extra stability.
Keep your feet facing forwards and firmly on the floor or place your feet on the bench to further increase the stability challenge.
Form: Inhale and slowly lower the dumbbell out to the side. Pause for a brief moment and then return to the starting position.
Do the desired number of reps on one side and then repeat on the other side.
Personal Trainer Tips: Changing your foot placement can also significantly increase the challenge on your core muscles.
Placing your feet on a bench will challenge your core stability more than when your feet are on the floor.
Make sure you engage your core muscles so that your body remains stable throughout, and move in a slow and controlled manner.
If this exercise is too challenging, you can build up your core strength by doing alternating dumbbell chest flyes.
Yours in Health,
Dr. Charles PT/PT
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