Major Muscles Worked:
Biceps, Triceps, Shoulders
Set Up:
- Lie on a bench (incline or flat) or a ball, feet firmly on the floor.
- Hold a dumbbell in each hand, palms facing each other
- Elbows are slightly bent, holding the weights towards the ceiling, positioned over the chest.
The Movement:
- 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.
- 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. - 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:
- Safely Anchor the resistance band at the 1/2 way point of the band just above shoulder height.
- With your back facing the anchor point, Hold one end of the resistance band in each hand.
- With your arms in a T formation, walk away from the anchor point until the bands have very slight resistance.
- Bring one foot forward so that you’re in a split stance
- Chest up, and shoulders back, and bring your hands together in front of you with a slight bend in your elbow..
The Movement:
- 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.
- 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.