Advanced – Pec Flyes & Bicep Curls
Pec flyes (chest and shoulders)
Using exactly the same position on the ball as the bean press start with the arms in the air but this time your palms are facing inward. Keeping your elbows slightly bent throughout the exercise lower your arms to your sides until you feel a slight stretch in you shoulders and then return to the top.
Pecs Flye 1
Pec Flyes 2
Repeat 10 times.
Bicep curls (front of upper arm)
Sit back on the ball in the correct position with beans in hand. Let your arms down by your side with hands facing inwards. Bring one arm up towards your shoulder rotating it so that your hand faces your shoulder at the top of the movement. Hold for two seconds then lower to the start position and repeat with the other arm. 10 times to each arm.
Bicep Curls 1
Bicep Curls 2
Page 9
“TV & Beans Workout” Ebook devised by Steve Haywood. ©2008 All Rights Reserved.
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[...] Lifts and Cushion SqueezeLateral Raises & Front RaisesShoulder PressAdvanced – Bean PressAdvanced – Pec Flyes & Bicep CurlsAdvanced – Tricep ExtensionsPost-Workout Stretching – LegsPost-Workout Stretching – [...]