Biased Unilateral Chest Flye

The goal of this exercise is to challenge muscular endurance and strength in the pertoralis muscle group and anterior deltoids, as well as core stablization, hip and shoulder girdle stabalization.

Setup and Alignment:

Sit on the floor and rest the upper back against the side of the dome. Center the thoracic spine, shoulders and neck on the top of the dome and slowly lift the hips into a bridge position until the thighs and trunk are parallel to the floor. Adjust the feet until they are approximately hip width apart, with the heels aligned under the knees. Hold a soft, weighted fitness ball between the hands. Press the arms straight up and hold the ball over the chest.


Maintain isometric contractions in the hamstrings, gluteal, and lumbar spinal extensor muscle groups to hold the bridge position. Hold the ball in one hand and slowly open that arm to the side in a flye motion. Keep the elbow slightly bent. Pause when the elbow is at shoulder level or slightly lower. Then, raise the arm (horizontal adduction) and return to the starting position. Repeat with the other arm. Perform 8 to 20 repetitions to fatigue, alternating sides and adjusting the reps based on overall workout time and goals.

Contact points:

Lower the hips to the floor to make the exercise easier. Lift one foot off the floor to make it more challenging.

Visual affect:

Focus the gaze directly up for less balance challenge. Turn the head side to side and visually track the movement of the ball for more balance challenge. External Stimulus: Use a heavier weighted ball to add resistance and additional challenge. Movement: Lower the hips to the floor and perform the chest flye without the bridge for less challenge. Alternately extend one knee at a time for more balance challenge.

Safety Tips:

Maintain neutral spinal posture throughout the exercise. Adjust the positioning of the upper back so that the neck is in a neutral position on top of the dome. The neck should not be forced into excessive flexion or hyperextension. Keep the elbows aligned with the shoulders throughout the exercise.