Page 31 - FlyFIT Glossary

Supine Chest Fly
• Place your heaviest set of dumbbells on either side of your mat
• Lie down with your head at one end of your mat
• With a bend in your knees, place your feet flat, hips-width apart
• Pick up a heavy set of dumbbells and press them together (palms in), towards the ceiling
• With soft elbows, open your arms towards the floor to form a T
• Maintaining the shape of your arms, close the weights back together reaching
towards the ceiling
Options:
o Palms facing in
o Palms facing up
o Both arms simultaneously o Isolate one arm at a time
Transverse Chest
Supine Band Lat Pulldown
• Place the band over the barre
• Lie down on the mat with your head about a foot away from the mirror
• With bent knees, place your feet a hips width apart
• Hold the ends of the band and pull the band towards the floor on the outside of your hips
Options:
o Hands outside of hips o Arms in a wide V
Sagittal Chest
Supine Weighted Overhead Pull
• Lie down with your head at one end of your mat, with a bend in your knees, place your feet flat, hips-width apart
• Pick up two weights and press them together / one weight between two hands, reach towards the ceiling
• Draw your extended arms overhead until they reach a 45° angle from the floor
• Keeping your arms extended, lowering the weights towards the floor
• Engage your triceps, lats and core as you pull your arms back towards the starting point
Sagittal Push / Pull