Dumbbell Flyes on Physioball

The exercise ball flat dumbbell fly is a way of working the pectoral muscles in the chest while limiting the use of your arms.  The key to the exercise is to move slowly and keep tension on the pecs throughout the movement.  One way to ensure proper form is to imagine the motion of wrapping your arms around a tree, so that the arms are slightly bent throughout as you pull the dumbbells together at the top of the lift.  The addition of the exercise ball adds an element of instability to the lift and engages the hamstring and glutes as well as the core torso muscles.

To complete the lift, sit on the stability ball with a dumbbell in each hand and slowly roll out until your body is generally parallel to the ground.  (Note - locate the ball across the upper shoulders and neck for additional head and neck support.)  Straighten the arms to raise the dumbbells to the overhead position.  Slowly in a controlled manner,  lower the barbells out and to the side.  Remember to keep tension on the chest throughout the lowering and raising of the weights.  When the weight is parallel with your body,  pause for a second or two at the bottom of the lift before slowly bringing the arms back up to the starting position.