Chest, triceps and shoulders workout: dumbbell flies on an exercise ball

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This exercise targets: chest, triceps, shoulders, abs, glutes, legs
For this exercise, you will need: two dumbbells and an exercise ball

Place your head and shoulders on a fitness ball. Your feet are shoulder-width apart, and your legs are forming a 90 degree angle in your knees. Keep your knees, hips and back stable and form a straight line throughout the exercise. The dumbbells are above your chest, with your arms fixed in a slightly bent position.

Maintain a slight bent in your elbows while lowering the dumbbells down in an arc-like motion. Lower them until you feel a stretch in your chest muscles. Return to the starting position.

Tips:
Exhale as you press the weight up, and inhale as you return to the starting position.
Keep your knees, hips and back stable and form a straight line throughout the exercise.
Variations: Instead of an exercise ball, you can use a stepper or a bench -- but you won't be working on your glutes and legs then.
If you are using heavy weights, perform this exercise on a bench or on the floor.
Don't use weights heavier than you can handle. If you are using heavy weights, perform a lower number of repetitions.
Be careful not to hurt your shoulders.

Beginners: 10 repetitions
Intermediate level: 15 repetitions
Advanced level: 20 repetitions

Category:

Sports

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