라이브러리로시작 
끝 
운동 라이브러리
One-Arm Dumbbell Fly on Exercise Ball
A single-arm dumbbell fly with the upper back bridged on a stability ball, isolating the chest through a wide arc while the core and glutes hold the body level.
가슴덤벨Chest fly
주동근
대흉근
협응근
전면 삼각근코어둔근복사근
장비
덤벨
패턴
Chest fly
준비 자세
- 01Sit on the ball with a light dumbbell, then walk out until the head and upper back are supported.
- 02Bridge the hips up so the torso is flat like a bench.
- 03Press the dumbbell over the chest with a soft elbow bend.
- 04Set the feet flat and slightly wider than the hips.
수행
- 01Open the arm out to the side in a controlled arc, elbow bend fixed.
- 02Lower until a comfortable stretch is felt across the chest.
- 03Reverse the arc, squeezing the chest to bring the dumbbell back over the midline.
- 04Keep the bridge and ball position unchanged, then train the other arm.
체크포인트
- -Hips stay in line with knees and shoulders for the whole set.
- -The working shoulder stays back; the arc comes from the chest.
- -Elbow angle stays constant from top to bottom.
- -No wobble in the ball between reps.
흔한 실수
- -Letting the hips sag or the body tip toward the working arm.
- -Turning the fly into a press when the chest fatigues.
- -Descending too deep and stressing the front of the shoulder.
- -Using momentum to swing the dumbbell back up.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps per arm with light dumbbells.
- -Best as a finisher for chest isolation plus trunk stability work.
- -Progress with slower 3 second lowering phases before adding weight.