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운동 라이브러리
Dumbbell Fly on Exercise Ball
A flat dumbbell fly performed bridged on a stability ball, isolating the chest while the glutes and core work to hold the bench position.
가슴덤벨Horizontal adduction
주동근
대흉근
협응근
전면 삼각근코어둔근
장비
덤벨
패턴
Horizontal adduction
준비 자세
- 01Sit on a stability ball holding a dumbbell in each hand, then walk the feet forward.
- 02Roll down until the head and upper back rest on the ball.
- 03Drive the hips up into a flat tabletop bridge, feet flat and shoulder width.
- 04Extend the dumbbells over the chest, palms facing each other, elbows slightly bent.
수행
- 01Lower the dumbbells out to the sides in a wide arc until you feel a chest stretch.
- 02Keep the hips bridged and the elbow bend fixed throughout.
- 03Squeeze the pecs to sweep the dumbbells back together over the chest.
- 04Stop just short of touching to keep tension on the chest.
체크포인트
- -Hips stay level with the shoulders for the entire set.
- -Head and upper back stay supported on the ball.
- -Elbow angle does not change during the arc.
- -The ball stays still; no rolling side to side.
흔한 실수
- -Letting the hips drop, which turns the flat fly into a decline.
- -Going as heavy as on a bench and losing balance.
- -Bending the elbows to shorten the arc.
- -Walking out too far so only the neck is supported.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps with moderate dumbbells.
- -Choose about 20 to 30 percent less load than a bench fly to account for stability demands.
- -Useful for home setups without a bench; otherwise treat it as accessory variety.