This chest fly will work with the delts and
the pectoralis major and minor, more minor in delts than major. And we’ve substituted
a ball here for a bench but of course this can be done on a flat bench as well. So if
you don’t have the control to stabilize the ball definitely hit a bench first. We’re going
to come back into a bridge position with our elbows, wrists in neutral position and we’re
going to come up to where we supinate those weights towards you so that now we’ve got
a nice line of wrist, elbow and the shoulders. Again, let your head relax but support it
like you would at a sit up and we’re going to contract with a slight bend in the elbows.
There’s no reason to go any lower than that and put stress on the shoulder joints. So
we’re going to maintain the contraction there and then release up and contract without putting
impingement on that shoulder joint and contract up. Inhale and then squeeze, right there is
where you’re activating pects. That’s right where the chest starts to engage and you want
to work 10 to 15 reps 1 to 3 sets.