EQUIPMENT: CABLE&HIGHEQUIPMENT: STABILITY BALLEXECUTION: UNILATERAL
VARIANT 01
Seated on Ball, press one arm together squeezing the pecs together below the bust line, and return slowly without Hyper extending.
EQUIPMENT: CABLE&HIGHEQUIPMENT: STABILITY BALLEXECUTION: ALTERNATING
VARIANT 02
Seated on Ball make sure that the cables are behind you. Sit straight up and bring one arm together at a time squeezing the pecs together. Slowly return and extend one arm at a time back but go slow and do not hyper-extend your arms back behind your shoulders.
Seated on Ball, press alternating arms together squeezing the pecs together below the bust line, and return slowly without Hyper extending.
EQUIPMENT: CABLE&HIGHEQUIPMENT: STABILITY BALLEXECUTION: BILATERAL
VARIANT 03
Seated on Ball make sure that the cables are behind you. Sit straight up and bring both arms together squeezing the pecs together. Slowly return and extend the arms back but go slow and do not hyper-extend your arms back behind your shoulders.
Seated on Ball, press both arms together squeezing the pecs together below the bust line, and return slowly without Hyper extending.
EQUIPMENT: CABLE&MIDEQUIPMENT: STABILITY BALLEXECUTION: UNILATERAL
VARIANT 04
Seated on Ball make sure that the cables are behind you. Sit straight up and bring one arm in front of you squeezing the pecs together. Slowly return and extend the arm back but go slow and do not hyper-extend your arms back behind your shoulders.
EQUIPMENT: CABLE&MIDEQUIPMENT: STABILITY BALLEXECUTION: ALTERNATING
VARIANT 05
Seated on Ball make sure that the cables are behind you. Sit straight up and bring one arm together at a time squeezing the pecs together. Slowly return and extend one arm at a time back but go slow and do not hyper-extend your arms back behind your shoulders.
EQUIPMENT: CABLE&MIDEQUIPMENT: STABILITY BALLEXECUTION: BILATERAL
VARIANT 06
Seated on Ball make sure that the cables are behind you. Sit straight up and bring both arms together squeezing the pecs together. Slowly return and extend the arms back but go slow and do not hyper-extend your arms back behind your shoulders.
EQUIPMENT: CABLE&LOWEQUIPMENT: STABILITY BALLEXECUTION: UNILATERAL
VARIANT 07
Seated on Ball make sure that the cables are behind you. Sit straight up and bring one arm in front of you squeezing the pecs together. Slowly return and extend the arm back but go slow and do not hyper-extend your arms back behind your shoulders.
EQUIPMENT: CABLE&LOWEQUIPMENT: STABILITY BALLEXECUTION: ALTERNATING
VARIANT 08
Seated on Ball make sure that the cables are behind you. Sit straight up and bring one arm together at a time squeezing the pecs together. Slowly return and extend one arm at a time back but go slow and do not hyper-extend your arms back behind your shoulders.
EQUIPMENT: CABLE&LOWEQUIPMENT: STABILITY BALLEXECUTION: BILATERAL
VARIANT 09
Seated on Ball make sure that the cables are behind you. Sit straight up and bring both arms together squeezing the pecs together.Slowly return and extend the arms back but go slow and do not hyper-extend your arms back behind your shoulders.
EQUIPMENT: MACHINE
VARIANT 10
A.K.A. Machine Flye · Pec Deck
Adjust the seat of the machine so that your shoulders, elbows and hands are all in line and your arms are parallel to the floor when you grab the handles. Your elbows should be slightly bent and pointing behind you and your back should be flat against the back pad. Use your chest to bring the handles all the way together, making sure to keep your elbows bent. Squeeze your pecs for a second before reversing the motion to allow the handles to go back to a point where your hands are even with your chest. Repeat for repsStep 2Step 3
Sitting on the pec dec machine take the arms of the machine and position them slightly behind the shoulders as you sit down. This will make for optimal stretching of the chest when performing reps. Once positioned simply squeeze the arms of the machine together by squeezing your chest.
Hold for a count of 2 and then slowly return to the start position.
