How to Do
How to Do Chest Fly on Ball With Single Arm and Leg
The chest fly with single arm and leg should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the chest fly with single arm and leg.
Beginning
Beginning Chest Fly on Ball
1. Place head and shoulders on the ball. Keep chin up so neck is in a neutral position.
2. Position feet apart to form a good base of stability.
3. Tighten the belly by pulling the belly button towards the spine & hold.
Movement
Chest Fly on Ball Movement
1. Stabilize on one leg.
2. Start with weight above the chest and straight.
3. Lower your right arm allowing it to bend slightly until the weight reaches just above the shoulder level.
4. Once there, return the weight back to the starting position and continue on with the next arm.
5. Maintain even speed when performing the exercise.
6. Position weights above the chest, not over your head.
7. Keep shoulder blades locked together throughout exercise
8. Keep body in plank position.
Benefits
Chest Fly on Ball Benefits
The Stability Ball Chest Fly transfers a standard chest fly onto a stability ball to develop not only the chest muscles but also the core. The classic chest fly is performed while lying down on a bench, focusing on chest and arm strength.
Exercise Aliases
How To Do Chest Flies, Stability Ball Chest Fly, Single Arm Chest Flys, Stability Ball Dumbbell Fly, Core Activating Chest Fly.
