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Ball With Weights - Chest Fly
Primary Muscles: Pectoralis Major and Minor
Secondary Muscles: Triceps
  1. Sit on top of ball. Lie back as you walk your feet out until your head and shoulders are resting comfortably on the top of the ball. Squeeze your glutes and hold your hips up towards the ceiling without arching the back. Make sure your knees are directly over your ankles.
  2. Your arms should be fully extended (elbows soft) with your palms facing towards each other. The weight is suspended directly above your chest with the dumbbells almost touching.
  3. Pinch your shoulder blades together with your chest sticking out for the duration of the exercise.
  4. Lower the weight out to the side until your arms are parallel with the floor. Press the weight back up and consciously flex your chest muscles at the top.

Helpful Hints:
By maintaining proper form during this exercise, you help prevent shoulder injuries. Do not allow your elbows to dip below the level of your shoulders. Avoid dropping your hips.

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Ball w/ Weights
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Pro-Active Fitness® Inc. is a leader in developing and executing Individual and Group Fitness training programs, Sports Specific Training programs and Corporate Fitness and Wellness programs. ProActive Fitness is also proud to offer virtual training to clients via the internet and phone. This service is excellent for those people that would love to have the benefit of a ProActive Fitness personal trainer. We would love for you to be part of the ProActive Fitness family and would cherish the opportunity to help you achieve your health and fitness goals. Serving various towns in the Boston Metro West area including, Wellesley, Weston, Natick, Newton, Needham, Lexington, Wincheste , Carlisle and Bedford, Brookline.
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