Power Systems Power VersaBall - DB; Kettlebell Reverse Flys; DB Bench Press

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © by Power Systems Inc.
Rev B 10/07
DB Bench Press:
START: Lie on the Power VersaBall® so that the upper
portion of the torso is positioned on top of the ball. The
feet should be firmly on the floor with the hips elevated
to parallel with the floor. Have your spotter place the
dumbbells into your hands and position the dumbbells
so that they are in contact with your chest. Always
consult with your trainer / coach to determine the
appropriate weight. Performing this exercise with
excessive weight could result in severe injury. Always
have a spotter ready to assist in the control of the
stability ball and weight if necessary.
ACTION:
Press the dumbbells upwards until the elbows
are at full extension. The dumbbells should be
positioned directly above or slightly below the shoulders.
Keep the core tight and lower the dumbbells in a
controlled manner until they touch the chest / shoulder.
This completes one repetition. Repeat for the prescribed
number of repetitions to complete one set.
DB / Kettlebell Reverse Flys:
START: Lie prone on the Power VersaBall® so that the
mid portion of the torso is positioned on top of the ball.
The feet should be spaced approximately shoulder width
apart with toes firmly in contact with the floor. The
dumbbells / kettlebells should be positioned to the sides
of the stability ball so that they are in line with the
shoulders.
ACTION: Grasp the weights and tighten the core so that
the body is straight. Keeping the core tight and the
elbows slightly bent contract the shoulders and back to
elevate the weights upwards from the floor and away
from the body. Continue to lift through your full range of
motion before lowering the weights in a controlled
manner back towards the floor; however, do not let the
weights make contact with the floor. This completes one
repetition. Repeat for the prescribed number of
repetitions to complete one set.