Page 29 - FlyFIT Glossary

Standing Chest Fly
• Begin with your arms on the outsides of your hips; palms face forward
• With a soft bend to the elbows, draw your hands towards the centerline of
your body and then up to chest height, ending palms up
Options:
o Bands: Stand on the center of the band and hold the ends between your thumb and pointer finger
o
o Weights: Hold a dumbbell in each hand
o Single arm Scoop: Holding a dumbbell and keeping your shoulders square, scoop one arm up reaching on a diagonal across the body
Transverse Chest
Standing Lateral Crunch
• Stand facing the front of the room with your feet wider than your hips
• Keeping your lower body completely still, lean from your waist and tilt your
ribcage / shoulders / head to the side
• Contract your obliques to stand back up and pass through center before leaning to the opposite side
Styles:
o Weights: Hold a heavy weight in each hand
o Band: Stand on a heavy band and hold the divided ends with an
overhand grip
o Alternate Sides: as described above o Isolate one side
Frontal / Obliques / Side Core
Standing Band Reverse Fly
• Step both feet, hips distance apart keeping a soft bend in your knees
• Place both hands on the band about 12-18 inches apart
• Open your arms, stopping just in front of your shoulders
• Resist as you close your arms returning to the starting position
Options:
o Underhand grip with the palms facing up o Overhand grip with the palms facing down
Transverse Back