Home Exercises:

CHEST FLY

You do not need a weight bench to do effective dumbell exercises such as the chest fly, shown above.  For example, you can sit on the ball for bicep curls, and can lie supine on the ball as shown above.  When doing the chest flye on the ball, keep head and shoulders on the ball, and hips elevated in line with the shoulders.  (Squeezing the glutes.)  To execute the chest fly, hold a dumbell in each hand, palms facing each other. Start with dumbells directly over chest, ebows slightly bent.  (Imagine you are hugging a tree trunk.)  Open arms so that dumbells are slightly wider than shoulders, keeping the slight bend in the elbows.  Bring dumbells back together over chest, in an arc-like motion.  Perform 10 - 15 repetitions; repeat 2 -3 sets.  Don't forget to breathe!