Swiss Ball Workouts:  Chest Flyes

Upper Body - Intermediate Level - Chest

A classic warm-up exercise to target the chest muscles.  By doing this exercise on the ball you are allowing your shoulder blades (scapula) the freedom to move as the arms move.  If this exercise is performed on a bench, as it is often illustrated, the bench actually inhibits the scapula from moving properly.

Raise the dumbbells straight up over the body as indicated in the second photograph.

Movements: 

q       Slowly lower the weights by allowing the hands to move away from the bodies centerline and down.

q       The weights can be lowered as low as the top of the ball OR to the lowest point before you feel excessive tension in the shoulder joint.

q       Raise the weights up to the start position.

Tips:

q       Activate the TVA to maintain a stable core.

q       Do not drop the hips towards the floor.

q       Do not attempt to go very heavy on this exercise.  They’ll be plenty of opportunity for that on other exercises without risking injury to the shoulder joint.

q       Don’t go too low.  At most lower to the top of the ball.

q       Maintain a consistent bend at the elbows.  Think as if you are bear hugging a tree.

q       Wider positioning of the feet will provide a more stable base of support to perform the exercise.

Exercise Progressions: 

q       Move feet closer together.

q       Increase weight.  Do not attempt to do MAX repetitions.

q       Great exercise between pushup warm-ups and other targeted chest press exercises where heavier weights can be applied.

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