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Equipment

Swiss Ball

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Primary Muscle

Pectoralis Major

Secondary Muscle

Anterior Deltoids

Chest Fly - Swiss Ball

Ideally for this exercise you should have someone pass the weights to you once you are in the correct position. Sitting on the ball walk your feet forwards so that the ball travels up your back. Stop walking forwards when the ball is in between your shoulder blades. Now push your hips upwards so that from your knees to your head is completely straight and horizontal. Your knees should also be at 90 degrees.

With your hands vertically above your lower chest, palms facing each other and a slight bend in the elbow slowly lower the weights out to the side, making an arc shape.

Make sure that during this movement that your hands stay in line with the lower chest and don't come up towards the shoulders.

When your hands are just below the line of your body you have gone as far as you need to, now reverse the movement until the weights meet in the middle above your lower chest level.

Do breathe in on the way down and out on the way up Do keep a slight bend in the elbow throughout the movement Do keep the movement slow and controlled Do lower the weights only as far as you have control Do keep your hips up at all times Do keep the weights inline with your lower chest throughout the movement	Don't hold your breath Don't allow your hips to drop Don't swing the weights around too fast Don't go too low Don't keep the elbows locked out Don't allow the weights to move up to the line of your shoulders

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