Dumbbell Exercises for Pecs Using an Exercise Ball

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If you want to work on your pecs, there are a few dumbbell exercises that make excellent use of an exercise ball that you're going to want to familiarize yourself with. Learn about dumbbell exercises for pecs using an exercise ball with help from a fitness expert and certified personal trainer in this free video clip.

Part of the Video Series: Getting in Shape
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Video Transcript

Hi, I'm Kristy Lee Wilson. I am a personal trainer and performance enhancement specialist. My website is www.kristywilson.com. Today, I am going to show you three exercises for the pecs that you can do using dumbbells with an exercise ball. So the first exercise here we are going to do is just a regular chest press. You want to keep the hips up, core engaged. Hands start about shoulder-width apart. And dumbbells by the shoulders. And you want to press up, bring the dumbbells close together so the hands are directly over the shoulders. Then slowly bring the weights back down. This exercise really uses the chest, the anterior deltoids, the front of the shoulders. And then as I extend my elbows up here it also activates the triceps. The second exercise we have is a chest fly. So keep the hips up. This time the palms start facing each other. Hands directly over the shoulders. You are going to keep the elbows soft. Bring the arms out to the side. Weights to about shoulder height. And then squeeze the chest to bring the arms back together. Come out nice and slow. Then squeeze the chest bringing the hands back together. Third exercise we have is going to target more the upper pec. So we are going to drop the hips down so we are in an incline position. Press the hands straight out directly over the shoulders. And then bring the weights back to the shoulders. This exercise really targets the upper portion of the chest muscle. So for all these exercises, you want to do about 12 to 15 repetitions for about three to four sets. I'm Kristy Lee Wilson. I just showed you three exercises you can do for the chest using dumbbells and an exercise ball.


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