Chest Plyo Squat Fly

Chest Fly Plyo Squat

Positioning:

1. Stand with your feet shoulder-width apart.

2. If using dumbbells, hold one in each hand at shoulder level with your palms facing each other.

3. Engage your core by tightening your abdominal muscles.

4. Keep your back straight and shoulders relaxed.

Movement 1. Initiate the squat:

• Bend at your hips and knees, lowering your body into a squat position. Aim to keep your thighs parallel to the ground.

• Ensure your knees do not go past your toes.

2. Chest fly:

• Once in the squat position, lower the dumbbells to your sides in a controlled motion.

• Open your arms wide, stretching your chest while maintaining a slight bend in your elbows.

3. Return to starting position:

   • Bring the dumbbells back to the starting position at shoulder level while standing back up from the squat.

   • As you rise, ensure your weight shifts from your heels to your feet.

4. Jump:

   • Explode upward from the squat into a gentle jump, lifting your arms overhead.

   • Land softly back into the squat position, ready to repeat the movement.

Repetitions:

• Aim for 8-12 repetitions per set.

• Perform 2-3 sets, resting 30-60 seconds between each set.

Tips:

• Keep your core engaged throughout to maintain balance.

• Start slow to master the form before increasing speed or adding weight.

• Focus on smooth, controlled movements to prevent injury.