Chest fly on ball
The chest fly on the ball is a good exercise for the golf swing as it works the chest muscles in much the same manner you'd swing a club. . . vs. a chest press motion. It's also one of the four upper body muscle groups you'll use every time you swing the club. HOWEVER, if you are round shouldered and/or have that infamous C-posture at address, this is not an exercise you'd want to include right away. Strengthening the chest if your spine is bowed when over the ball might only make the C-posture worse. Emphasis should be on achieving adequate flexibility in the chest muscles before strengthening is introduced.
How To: Sit, and then walk down the stability ball till it rests on your shoulders, supporting your neck and head. Start with dumbbells raised straight overhead, slight bend in elbows and palms facing each other. Slowly lower the weights out to the side till a gentle stretch is felt in the shoulder/chest area, and then slowly return to starting position. Be careful not to reach down too far. Exhale on the effort. Make sure the hips stay up and parallel to the floor to activate the glutes while performing the exercise. When the recommended number of reps are done, walk back up the ball to a seated position before gettng off the ball.
* Always check with your physician before beginning any type of exercise program and discontinue any exercise if you experience discomfort or pain.
