Bosu Ball Chest Dumbbell Flyes / Flies
How to Do Bosu Ball Chest Dumbbell Flyes / Flies
- 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.
- 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.
- Extend the dumbbells upward so that they are directly above your chest, without locking your arms, while keeping you hands internally rotated.
- 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.
- Bring the dumbbells back inwards to meet in the central starting position. Like hugging a barrel.
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Related Abs And Chest Exercises
Bosu Ball Chest Dumbbell Flyes / Flies Exercise Details
Muscles worked
Bosu Ball Chest Dumbbell Flyes / Flies targets abs and chest and also works shoulders and triceps. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: bosu ball and dumbbells.
Similar exercises
Related exercises that work similar muscle groups include Seated vacuum, flutter kicks and medicine ball punch throws. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
