Medicine Ball Chest Flyes
Lying alternating side fly with a medicine ball — chest stretch with rotational trunk demand.
Level: Beginner
Primary: Chest
Secondary: Shoulder Triceps
Movement: Compound
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Medicine Ball
Sports: Football Swimming
Target muscles
The pectoralis major works through horizontal adduction. The trunk braces against the alternating asymmetric load. The shoulders and triceps stabilize. The medicine ball adds variable loading the dumbbell version doesn't have.
How to perform
Setup
Lie on your back holding a medicine ball with both hands above the chest. Slight bend in the elbows.
Execution
Slowly lower the ball to one side in a wide arc until you feel a stretch across the chest. Return to center. Alternate sides with arms slightly bent throughout.
Common mistakes
- Bending the elbows more during the rep.
- Going too heavy.
- Cutting the stretch.
- Crashing back to center.
- Holding the breath.
Progressions and regressions
Regress to lighter ball. To progress, work pause flyes.
Programming notes
Chest accessory with trunk demand. 3 sets of 10-15 per side, twice a week.
