Major Muscles Worked:

Biceps, Triceps, Shoulders

Set Up:

  1. Lie on a bench (incline or flat) or a ball, feet firmly on the floor.
  2. Hold a dumbbell in each hand, palms facing each other
  3. Elbows are slightly bent, holding the weights towards the ceiling, positioned over the chest.

The Movement:

  1. Keeping the bend in your elbows the same throughout the entire movement, and palms facing each other, slowly separate the weights, lowering your arms to the ground.
  2. Go as far as you can
    Get a good stretch across your chest, and go as far as you can without losing control of the weights.
  3. Reverse the movement, squeezing the chest, and bringing your hands back together above your chest.

Specific Cues:

  • If you could trace the path of your dumbbells in the air, it would make a semi-circle – not a triangle
  • At the top of the movement, with the dumbbells towards the ceiling, there should be enough space between your arms – like you’re hugging a tree.

Chest Fly w/ Resistance Bands

Set Up:

  1. Safely Anchor the resistance band at the 1/2 way point of the band just above shoulder height.
  2. With your back facing the anchor point, Hold one end of the resistance band in each hand.
  3. With your arms in a T formation, walk away from the anchor point until the bands have very slight resistance.
  4. Bring one foot forward so that you’re in a split stance
  5. Chest up, and shoulders back, and bring your hands together in front of you with a slight bend in your elbow..

The Movement:

  1. Keeping the bend in your elbows the same throughout the entire movement, and palms facing each other, slowly separate the bands and your hands, getting a good stretch across your chest.
  2. Reverse the movement, squeezing the chest, and bringing your hands back together above your chest.

Specific Cues:

  • Resist the urge to shift your weight towards your forward foot as you close your arms.

 

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