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How to Do an Exercise Ball Flat Dumbbell Fly

Learn how to do an exercise ball flat dumbbell fly from certified personal trainer Max Tapper in this home chest workout for men video from Howcast.


Hey guys, it's Max Tapper again with Howcast. Today I'm going to show you how to do an exercise ball flat dumbbell fly. Now obviously, a fly is a way of working your chest without having to use your triceps. So instead of the push, you're just doing a pull. Very nice for defining the inner pec, building that definition in the middle. I'm going to show you how we do this. Okay? Follow me.

Alright guys. Well, here is the starting position of our exercise ball flat dumbbell fly. Sitting on the ball, and our goal now is to roll out to this position. We're going to keep our arms straight up in the air. Slowly allow them to come out to the side, nice and controlled, back in. Slow on the way out, nice and controlled back in.

Now, two things you want to always think about is you don't want your arms to come any closer in than right over your shoulder. Once you do that all tension is lost in your chest and it's a waste of time.

So, let's bring them back out. Slow and controlled on the way out. Back to the top right over our shoulders, we stop. Back out to the side, and in.

Now, one thing I want you to pay attention to is my leg placement. What I want you to do instead of having your body sink down is keep your body up. So, you're also going to be recruiting your hamstrings and your glutes, and your lower back to work in this exercise at the same time. As we're flying we have a lot more muscles going, working at the same time.

In, out to the side controlled. Back up to the top.

That is the exercise ball flat dumbbell fly.

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