What it works...
This complex movement combines the core and stabiliser muscles activated when using the Swiss ball with a chest and tricep workout from the dumbbell exercises.
Starting
Take the dumbbells in your hands with a closed, neutral grip (palms up) and sit on a properly inflated Swiss/stability ball. Place your feet flat on the floor in a forward facing position, hip width apart. Slowly lean backwards while walking yourself out along the ball until your head, shoulders and upper back make contact with the ball. Your legs should be positioned at a 90 degree angle, with your thighs and torso at or nearly parallel to the floor.
Use a lighter weight with the advanced movement to ensure you can control the weight while doing the skull crusher movement to protect your face and head.
The movement
Move 1 - Dumbbell fly
Lift the dumbbells vertically to the starting position directly above your chest or aligned with your armpits. They should not move above your collar bone at any point in the movement. Keep a slight bend in your elbows and maintain a neutral wrist position throughout the movement, with your palms facing each other. Inhale and slowly lower the dumbbells in a wide arc until they are level with your chest. Try to keep the dumbbells parallel with each other. Then, while exhaling, stiffen your core muscles and pull your shoulders down and back to make firm contact with the ball. Slowly lift the dumbbells in a wide arc motion to the starting position again. Ensure that your elbows are fully extended but not locked throughout the movement.
Lift the dumbbells vertically to the starting position directly above your chest or aligned with your armpits. They should not move above your collar bone at any point in the movement. Keep a slight bend in your elbows and maintain a neutral wrist position throughout the movement, with your palms facing each other. Inhale and slowly lower the dumbbells in a wide arc until they are level with your chest. Try to keep the dumbbells parallel with each other. Then, while exhaling, stiffen your core muscles and pull your shoulders down and back to make firm contact with the ball. Slowly lift the dumbbells in a wide arc motion to the starting position again. Ensure that your elbows are fully extended but not locked throughout the movement.
Move 2 – Dumbbell “skull crusher”
Directly after completing one dumbbell fly rep, from the starting position, bend your elbows and bring the dumbbells down over or next to your head (depending on the weight) at the same time, keeping your arms at a 45-degree angle throughout the movement. At the bottom of the range of motion reverse the movement by straightening your arms and bringing the dumbbells back up to the starting position. That is one complete rep. Repeat the exercise by starting with the dumbbell fly movement again.
Directly after completing one dumbbell fly rep, from the starting position, bend your elbows and bring the dumbbells down over or next to your head (depending on the weight) at the same time, keeping your arms at a 45-degree angle throughout the movement. At the bottom of the range of motion reverse the movement by straightening your arms and bringing the dumbbells back up to the starting position. That is one complete rep. Repeat the exercise by starting with the dumbbell fly movement again.
Muscles targeted
Primary - Pectorals, triceps, rectus abdominus, transverse abdominus and obliques.
Secondary - Rhomboids, erector spinae, deltoids, serratus anterior, gluteus medius/minimus, quadriceps, hamstrings and adductors.
Secondary - Rhomboids, erector spinae, deltoids, serratus anterior, gluteus medius/minimus, quadriceps, hamstrings and adductors.
Variations to the move
Advanced
To make the exercise harder you can position your feet closer together, which makes stabilising your body throughout the movement more difficult, thereby working your core and stabiliser muscles harder. For a more advanced exercise lift one foot off the ground during the movement for the ultimate core and stabiliser muscle workout. Ensure your stabilising foot is centered when doing so.
To make the exercise harder you can position your feet closer together, which makes stabilising your body throughout the movement more difficult, thereby working your core and stabiliser muscles harder. For a more advanced exercise lift one foot off the ground during the movement for the ultimate core and stabiliser muscle workout. Ensure your stabilising foot is centered when doing so.
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