Bosu Plank With Rear Delt Fly
The Bosu plank and rear delt fly is a great exercise because it incorporates a lot of components necessary for a strong body. Done correctly, this is an exercise that takes great body control, core strength, stability and concentration.
Functional exercises are fantastic because they keep you well rounded by strengthening muscles with an athletic approach, rather than a traditional bodybuilding split. That means they easily get the body ready for sports, daily routines or work related activities through their many necessary components of strength, speed, agility and balance.
Another well liked aspect is that they give the physique a leaner, muscular look for women.
With the Bosu Plank & Rear Delt Fly, you’ll need to:
1. Maintain tight shoulder stability on supporting arm.
2. Maintain a straight arm with ascending DB.
3. Maintain a tight core.
4. No rounding of hips – you must keep a straight plank to properly activate the abs.
4. Control your rate of dumbbell speed, with no swinging.
Setting yourself up:
- Keep your dumbbell near your non-supporting hand. Place both hands on the Bosu ball and extend your legs behind you, feet spaced wide for stability.
- With your supporting hand, keep your palm in the center of the ball and maintain a stiff arm with no elbow bend. Remember to keep your shoulder centered over your palm for maximum support and safety.
- Pick up the dumbbell in your left hand.
Exercise action:
- Slowly extend your arm to the side while maintaining your plank position on top of the ball. Keep the arm straight and bring it level with your torso, pausing for a second before lowering it down to the side of the ball again.
- Some tips to remember – keep your abs tight throughout the exercise and keep the hips level (in line with your head and heels), with no side to side swing, lower back slouching or pushing the butt up to make the exercise easier.
- When the weight comes level with your torso, pause a moment, then lower back to the start.
- Perform 15 repetitions (10 if just starting this type of exercise) and do all your repetitions on one side before switching. Remember to squeeze the glutes, quads and abs hard to keep your spine straight and stable.
