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Tubing: Chest Fly
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Walk out until tubing is pre-stretched with arms reaching straight out to side and behind shoulders so you have constant resistance throughout exercise. Arms can have a slight bend at elbows to minimize joint torque on shoulders. Note: If you have tight shoulders, you might not be able to get arms "behind" shoulders in the starting position...just reach out to sides as able without pain.
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Place feet in "split stance" with one foot further out than the other. Using a split stance will enable you to keep an upright position without being pulled backwards towards tubing attachment point.
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With a slight forward lean and straight wrists, pull tubing and hands together in front of body.
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As you release tubing back to starting position, allow tubing resistance to "pull shoulders open" slightly.
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Repeat. Make sure to alternate the split stance lead leg so you don't always favor the same side.
Tips: While usually performed as a "strength
exercise" to develop the center chest/pec muscles, I use these with light
tubing to "open" or stretch the front of my shoulders.
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Be careful of excessive fly exercises because they can make you too tight in the front part of shoulders. I only listed this exercise because I feel it is important for shoulder health using my alternative light tubing method described above.
- How & Where To Buy Tubing
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View Tubing Tips Photos (Form & Position Tips)
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Print Tubing Resistance Guide Handout (JC All-Purpose Tubing Only)
For optimal performance & safety,
I use JC All-Purpose Tubing by PerformBetter.Com.
*Note:
These exercises are intended for "normal healthy"
individuals and many are only intended for competitive athletes.
If you have an injury, or abnormal pain is present, see your physician or a certified physical
therapist before continuing your exercises.
RonJones.Org | Back to Exercise Photos | Site Map
(Updated 1-8-06)
Be Strong.