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Pec Fly - Fitball

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Pec Fly on Ball


Primary Muscles:
 
Pectoralis Major, Sternal

incline muslces

SecondaryMuscles: 
Pectoralis Major, Clavicular Deltoid, Anterior,  Biceps Brachii, tranverse as

Level of difficulty: (6/10)   

scale 6

Repetitions:
     • 10 -15 Reps - General toning
                                                

 Instructions  
  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight. 
  • The feet should be shoulder width apart 
  • Slowly walk your feet forward, as you do so lower your upper body until you body is parellel to the floor and your bottom is off the ball 
  • Keeping the elbows slightly bent, lower the arms out to the sides and down until they're level with the chest. 
  • Keep the elbows in a fixed position and avoid lowering the weights too low. 
  • Contract the chest muslces to bring the arms back up as though you're hugging a tree 

Teaching Points  

  • Keep shoulders internally rotated so that elbows point downward at the bottom position and outward at the top position. 
  • Keep your lower back supported and do not arch 
  • Maintain the same bend in your elbows throughout the entire movement 
  • Keep the hips up level with the spine 
  • Keep the legs at 90° 
  • Exhale as your arms go out to the side and and inhale as you bring the arms together 

Adaptations

  • Widen your stance 
 Progressions 
  • Bring your feet closer together 
  •  Increase the weight