The chest flye on a ball is a good chest muscle exercise, that also works the lower back, abdominals, and glutes.
The stability ball can help you to improve your core stability even while you're doing chest exercises.
Because the ball will move slightly while you're lying on it, your lower back, abdominals, and glutes will have to work much harder to keep your body stable.
Here are instructions for this chest exercise.
Starting Position: Begin by sitting on the ball and hold 2 dumbbells in your hands.
Then, slowly walk yourself forwards until your hips are off the ball and your head and upper back are supported on the ball.
Keep your feet facing forwards and firmly on the floor, and extend your arms towards the ceiling with your palms facing your each other.
Form: While keeping your core tight, inhale and slowly lower the dumbbells out to the side until they are about parallel with your body. Pause for a brief moment, exhale and then slowly return to the starting position.
Personal Trainer Tips: You won't be able to use as heavy a weight when you are on a ball as compared to when you are on a bench or stable surface. So use a lighter weight the first few times you try this exercise.
Move in a slow and controlled manner.
You can also challenge your stability further by placing your feet closer together.
In addition to doing chest flyes on a ball you can also do the chest press on a ball.
Both exercises help you to develop core stability at the same time you're working your chest and shoulder muscles.
If you want to increase your core stability, try incorporating the stability ball or other balance tools in your chest workouts.
Yours in Health,
Dr. Charles PT/PT
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