Chest -

External Resistance

 Standard Progression for External Resistance Work

                1. Simultaneous arm work

                2. Two-arm alternating work (Narrow to Wide Grip)

                3. One-arm unilateral work

                4. One-arm unilateral work with mobility

                5. Above, using 1-leg for balance

 1. Dumbbell Flat Bench

 Starting Position- Lie in a prone position, placing the ball centered under the low back. Knees should be bent to a 90 degree angle, and dumbbell’s held at the sides of the chest.

 Movement Description- Press the dumbbell’s up to full elbow extension; maintain body position on the ball.

2. Dumbbell Flat Bench Fly

 Starting Position- Lie in a prone position, placing the ball centered under the low back. Knees should be bent to a 90 degree angle, and dumbbell’s held over the chest with elbows slightly flexed.

Movement Description- Slowly allow the dumbbell’s to lower to each side while keeping the elbows slightly bent. Lower until the dumbbell’s reach chest level.

3. Dumbbell Incline Bench

 Starting Position- Lean back against the ball with the torso leaning about 45 degrees and the hips and knees bent at about 90 degrees. Hold the dumbbell’s at shoulder level.

 Movement Description- Press the dumbbell’s to full elbow extension.

4. Dumbbell Incline Fly

 Starting Position- Lean back against the ball with the torso leaning about 45 degrees and the hips and knees bent at about 90 degrees. Hold the dumbbell’s out and over the head.

Movement Description- Slowly allow the dumbbell’s to lower to each side while keeping the elbows slightly bent. Lower until the dumbbell’s reach chest level.