Dumbbell Fly on Exercise Ball Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Dumbbell, Stability ball
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Biceps Brachii, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.8
- Alternate Names
- Dumbbell Chest Fly on Stability Ball
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Fly on Exercise Ball
- Lie back on a stability ball and hold a dumbbell in each hand with your arms extended above your chest.
- With a slight bend in your elbows, lower the weights out to the sides in a wide arc until your chest is stretched.
- Raise the dumbbells back to the starting position while squeezing your chest muscles.
Common Mistakes
- Arching the back excessively while performing the movement.
- Using too much weight and compromising form.
- Not maintaining control during the lowering phase.
Modifications
- Perform the exercise on a flat bench instead of a stability ball for more stability.
- Use lighter weights if you are new to this movement.
Tips
- Keep your core engaged to stabilize your body on the ball.
- Avoid letting your elbows drop below shoulder level to protect your shoulders.
- Make sure to perform the exercise in a controlled manner to maximize chest activation.
Dumbbell Fly on Exercise Ball Alternatives
Tags
chest
strength
dumbbell
fly
exercise ball
pectoralis major
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