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Swiss Ball Dumbell
Fly:
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Grab a pair of dumbells. Lay your lower back down on
a swiss ball, and bring the weights above your head with the weights
aligned with your body and wrists in a neutral position (palms
facing inward toward each other), with arms extended almost
straight, but always with a slight bend in the elbows. It is in this
position that you squeeze your chest muscles hard for one second or
less. You also exhale in this position. |
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Slowly lower weights until your upper arms are
parallel to the ground, while maintaining the same angle at the
elbows, about 15 degrees. This is where you inhale. The
movement is like the upstroke of a flying movment. Then do
the "concentric" or "positive" portion of the rep by
raising the weights back to the starting position (flying
downstroke). Repeat for reps. Start light and work your way
up. |
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