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Bosu Ball Chest Dumbbell Flyes / Flies

Bosu Ball Chest Dumbbell Flyes / Flies
Equipment required
Primary muscle group(s)
Secondary
Muscle Groups
  1. Begin by sitting on the floor with your lower back against the side of the Bosu ball, and with the dumbbells resting on your upper thighs.
  2. Lower yourself back onto the Bosu ball while bringing the dumbbells onto your chest. Naturally you should create a straight bridge from your knees to your shoulders.
  3. Extend the dumbbells upward so that they are directly above your chest, without locking your arms, while keeping you hands internally rotated.
  4. Lower the the dumbbells away from each other, opening your chest while creating tension. Be sure not to lower the dumbbells past your shoulder line.  
  5. Bring the dumbbells back inwards to meet in the central starting position. Like hugging a barrel.
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Related exercises to discover

Bosu ball chest dumbbell flyes / flies is a gym work out exercise that targets abs and chest and also involves shoulders and triceps. Refer to the illustration and instructions above for how to perform this exercise correctly. Modified / knee push-ups / pushups, bosu ball chest dumbbell press and butterflies / pec deck / seated machine flyes are related exercise that target the same muscle groups as bosu ball chest dumbbell flyes / flies. Visit our directory for more exercises.
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Browse workout programs
Clear action plan to reach your fitness goals: choose your plan, follow visual workouts, track your progress.
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
Shop workout supplements from Legion
Get results faster with supplements that work from Legion Athletics - the only brand we use and trust.
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