Dumbbell Incline Fly On Exercise Ball

Muscles worked

Setup

1. Sit on the stability ball with a dumbbell in each hand resting on your thighs.
2. Walk your feet forward while sliding your torso down until your upper back and shoulders are firmly supported by the ball.
3. Lower your hips slightly below the level of your shoulders to create a 30-to-45-degree incline angle.
4. Press the dumbbells directly above your upper chest with palms facing each other and a slight bend in your elbows.

How to do it

1. Inhale and slowly lower the weights in a wide arc out to the sides until you feel a comfortable stretch in your chest.
2. Maintain a constant, slight bend in your elbows throughout the descent to protect the joints and keep tension on the muscle.
3. Exhale and use your chest muscles to pull the dumbbells back to the starting position following the same wide arc.
4. Squeeze your pectorals at the top of the movement, stopping the dumbbells just before they touch to maintain constant tension.

Form checklist

• Keep your feet planted firmly and wide on the floor to maintain balance on the ball.
• Ensure the movement happens only at the shoulder joint; keep the elbow angle fixed.
• Engage your core and glutes to keep your hips stable and prevent the ball from rolling.
• Avoid lowering the dumbbells past the midline of your torso to protect the shoulder capsule.

Pro tips

• Visualize 'hugging a large tree' to maintain the correct arc and maximize pectoral recruitment over the deltoids.
• Focus on driving your inner biceps toward the sides of your chest at the top of the rep for a more intense peak contraction.

Make it harder

• Implement a 3-5 second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.
• Narrow your foot stance to reduce your base of support, forcing the core to work harder to stabilize the torso.

Frequently asked

What muscles does the dumbbell incline fly on exercise ball work?

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

What equipment do you need for the dumbbell incline fly on exercise ball?

The dumbbell incline fly on exercise ball uses dumbbell and stability ball.

Is the dumbbell incline fly on exercise ball good for beginners?

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

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternating Hamstring Curl With PunchesIntermediate · hamstrings, pectorals, and quadriceps
• Archer Push-UpAdvanced · pectorals