Exercise Ball Chest Fly

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The exercise ball chest fly is a workout that primarily targets the chest muscles.

The exercise ball adds instability, engaging the core and forcing the chest muscles to work harder.

By lying on the exercise ball, the range of motion is increased, providing a deeper stretch for the chest muscles.

While the exercise ball may also engage the shoulders and arms, its main focus is on the chest muscles.

Place an exercise ball on the floor and lie down on your back with your knees bent and feet flat on the ground.
Hold a dumbbell in each hand, palms facing inward, and extend your arms straight up above your chest.
Engage your core muscles and slowly lower your arms out to the sides, keeping a slight bend in your elbows.
Continue lowering your arms until they are parallel to the floor, feeling a stretch in your chest muscles.
Pause for a moment, then slowly bring your arms back up to the starting position, squeezing your chest muscles as you do so.
Repeat the movement for the desired number of repetitions, focusing on maintaining control and stability on the exercise ball.
Once you have completed the desired number of repetitions, carefully sit up and place the dumbbells to the side.

Position yourself on the exercise ball by sitting with your feet firmly planted on the ground, hip-width apart. Engage your core muscles by drawing your navel towards your spine, creating a stable base for the exercise.
Hold a dumbbell in each hand, keeping your arms extended straight up towards the ceiling. Maintain a slight bend in your elbows to prevent strain on your joints.
Slowly lower your arms out to the sides, maintaining control and feeling a gentle stretch in your chest muscles. Keep your shoulder blades pressed firmly against the exercise ball to stabilize your upper body.
As you exhale, bring your arms back up to the starting position, squeezing your chest muscles together. Focus on using your chest muscles to control the movement, rather than relying on momentum or your arms.
Repeat the exercise for the desired number of repetitions, aiming for a full range of motion while maintaining proper form. Remember to breathe consistently throughout the exercise, inhaling as you lower your arms and exhaling as you bring them back up.