Cable Incline Fly On Stability Ball

Muscles worked

Setup

1. Place a stability ball in the center of a cable crossover machine with the pulleys set to the lowest position.
2. Grasp the handles and sit on the ball, then walk your feet forward until your upper back and shoulders are resting on the ball at a 30-45 degree angle.
3. Position your feet hip-width apart for stability and hold the handles with a neutral grip (palms facing each other).
4. Start with your arms extended out to the sides, slightly below shoulder height, with a soft bend in the elbows.

How to do it

1. Exhale and pull the handles upward and inward in a wide arc until they meet above your upper chest.
2. Squeeze your chest muscles hard at the top of the movement without letting the handles touch.
3. Inhale and slowly lower the cables back to the starting position using a controlled 3-second eccentric phase.
4. Maintain the same slight bend in your elbows throughout the entire repetition.

Form checklist

• Keep your hips elevated and core braced to maintain a stable incline position on the ball.
• Ensure the movement occurs only at the shoulder joint; do not turn this into a press by bending the elbows.
• Stop the downward phase when your hands are level with your chest to avoid excessive shoulder strain.
• Keep your head and neck in a neutral position resting against the ball.

Pro tips

• Think about 'hugging a large tree' to maintain the correct arc and maximize pectoral recruitment.
• Focus on driving your biceps toward the midline of your chest rather than just moving your hands together.
• Maintain a slight 'proud chest' posture (thoracic extension) to better isolate the pec fibers.

Make it harder

• Perform the exercise unilaterally (one arm at a time) to drastically increase the anti-rotational core challenge.
• Incorporate a 2-second peak contraction hold at the top of every rep to increase time under tension.

Frequently asked

What muscles does the cable incline fly on stability ball work?

The cable incline fly on stability ball primarily targets the pectorals, and also works the deltoids and serratus anterior as secondary muscles.

What equipment do you need for the cable incline fly on stability ball?

The cable incline fly on stability ball uses cable and stability ball.

Is the cable incline fly on stability ball good for beginners?

The cable incline fly on stability ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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