SUPINE FLYE

Securing the band underneath Your body using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball place both feet on the ground. Slowly lower one arm down going slightly below parallel to the ground without Hyper extending. Come up and squeeze the pecs as tight as you can repeating until the reps are complete.

Securing the band underneath Your body using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball slowly lower one arm at a time going slightly below parallel to the ground without Hyper extending. Come up and squeeze the pecs as tight as you can repeating until the reps are complete.

Securing the band underneath your torso using a dumbbell, grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the bench place both feet on the ground. Slowly lower both arms down going slightly below parallel to the ground without Hyper extending. Come up and squeeze the pecs as tight as you can repeating until the reps are complete.

Securing the band underneath the bench using a dumbbell grasp both the Dumbbells and the band. Lying on the bench place both feet on the ground. Slowly lower one arm down going slightly below parallel to the ground without Hyper extending. Come up and squeeze the pecs as tight as you can repeating until the reps are complete.

Securing the band underneath the bench using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal.Lying on the Bench slowly lower one arm at a time going slightly below parallel to the ground without Hyper extending. Come up and squeeze the pecs as tight as you can repeating until the reps are complete.

Lying on the ball place both feet on the ground. Slowly lower one arm down going slightly below parallel to the ground without Hyper extending. Come up and squeeze the pecs as tight as you can repeating until the reps are complete.

Lying on the ball place both feet on the ground. Slowly lower one arm at a time going slightly below parallel to the ground without Hyper extending. Come up and squeeze the pecs as tight as you can repeating until the reps are complete

Lying on the ball place both feet on the ground. Slowly lower both arms down going slightly below parallel to the ground without Hyper extending. Come up and squeeze the pecs as tight as you can repeating until the reps are complete.

START: Lie on a flat bench with your feet flat on the floor and your back pressed against the pad. Begin holding just one of the dumbbells with your arm straight up from your shoulders, and the weight directly over your chest. Your palm should face inward and your elbow should be slightly bent. This angle of your elbow should be maintained throughout the entire exercise. Place the opposite hand on your chest or hip for stability.

MOVE: Slowly lower your arm out to your side until your wrist come to about shoulder level or slightly above. Bring your arm back toward the midline of your body, focusing on using your pec muscles to draw them back together.

START: Lie on a flat bench with your feet flat on the floor and your back pressed against the pad. Begin holding the dumbbells with your arms straight up from your shoulders, and the weights directly over your chest. Your palms should face each other and your elbows should be slightly bent. This angle of your elbows should be maintained throughout the entire exercise.

MOVE: Slowly lower just one arm at a time out to your sides until your wrists come to about shoulder level or slightly above. Bring your arms back toward the midline of your body, focusing on using your pec muscles to draw them back together. make sure to alternate until all reps are compete to each side.

START: Lie on a flat bench with your feet flat on the floor and your back pressed against the pad. Begin holding the dumbbells with your arms straight up from your shoulders, and the weights directly over your chest. Your palms should face each other and your elbows should be slightly bent. This angle of your elbows should be maintained throughout the entire exercise.

MOVE: Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above. Bring your arms back toward the midline of your body, focusing on using your pec muscles to draw them back together.

A.K.A. Cable Flye · Flat Bench Cable Fly

START: Connect two the single-handle D-grips to the low pulleys of a cable crossover apparatus. Position the bench or exercis-ball in the middle of the cable crossover apparatus so that the cables are in line with your chest. Lie on the bench with your feet flat on the floor and your back pressed against the pad. Begin holding the handles with your arms straight out at your sides with your palms facing up while maintaining a slight bend in your elbows.

MOVE: Use your pecs to bring the arms up and together over your chest until your hands meet, maintaining the slight bend in your elbows as you do. Slowly return to the start position by lowering your arms back out to your sides until your wrists come to about shoulder level or slightly above

A.K.A. Exercise Ball Cable Flye

START: This exercise is similar in execution to the flat-bench flye, except that here your body works harder to keep you stabilized. Grab two dumbbells and lie back on a ball so that you face the ceiling. Your feet should be firmly planted on the floor about shoulder- width apart. Begin holding the dumbbells with your arms straight up from your shoulders, and the weights directly over your chest. Your palms should face each other and your elbows should be slightly bent. This angle of your elbows should be maintained throughout the entire exercise.

MOVE: Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above. Bring your arms back toward the midline of your body, focusing on using your pec muscles to draw them back together.

Attach the band to an object on the floor or bottom of a door, lay down on the ball face up in a position where your torso is parallel to the floor. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the handles up together, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecs (chest) together for a one-count. When returning to the start position, be sure to lower the handles in a slow and controlled fashion. Repeat this movement making sure to do the same amount on the other side until the set is complete.

A.K.A. Incline Chest Flys With Band And Ball One Arm

Attach the band to an object on the floor or bottom of a door, lay down on the ball face up in a position where your legs are bent and your torso is diagonal to the floor. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the handle up visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pec for a one-count. When returning to the start position, be sure to lower the handle in a slow and controlled fashion. Repeat this movement doing the same amount on the other side until the set is complete.

A.K.A. Incline Chest Flys With Band And Ball Alternating Arms

Attach the band to an object on the floor or bottom of a door, lay down on the ball face up in a position where your legs are bent and your torso is diagonal to the floor. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the handle up visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pec for a one-count. When returning to the start position, be sure to lower the handle in a slow and controlled fashion. Repeat this movement alternating sides until the set is complete.

A.K.A. Incline Chest Flys With Band And Ball Both Arms

Attach the band to an object on the floor or bottom of a door, lay down on the ball face up in a position where your legs are bent and your torso is diagonal to the floor. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the handles up together, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pecs together for a one-count. When returning to the start position, be sure to lower the handles in a slow and controlled fashion. Repeat this movement until the set is complete.

A.K.A. Decline Chest Flys With Band And Ball One Arm

Attach the band to an object on the floor or bottom of a door, lay down on the ball face up in a position where your torso is parallel to the floor. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the handle up make sure it is above your navel, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pec (chest) for a one-count. When returning to the start position, be sure to lower the handle in a slow and controlled fashion. Repeat this movement making sure to do the same amount on the other side until the set is complete

A.K.A. Decline Chest Flys With Band And Ball Alternating Arms

Attach the band to an object on the floor or bottom of a door, lay down on the ball face up in a position where your torso is parallel to the floor. When you begin this movement, you want your arms to be stretched out wide to your sides with your elbows slightly bent and your palms facing inward, toward one another. When you lift the handle up make sure it is above your navel, visualize hugging a giant tree trunk. At the peak of the movement, really squeeze your pec (chest) for a one-count. When returning to the start position, be sure to lower the handle in a slow and controlled fashion. Repeat this movement alternating each side until the set is complete