PlanWorkouts

Exercise 0170 · REF 27NNGFr

Cable Incline Fly (on Stability Ball) exercise animation

Cable Incline Fly (on Stability Ball)

Category
Chest
Equipment
Cable
Target
Pectorals

Doing an incline fly on a stability ball adds a balance component on top of the usual chest stretch and squeeze, since the ball offers no fixed support the way a bench does. That instability forces the core and stabilizer muscles to work harder just to keep the position steady through the set. It trades some potential loading capacity for a more demanding, full-body version of the same chest exercise.

How to Do the Cable Incline Fly (on Stability Ball)

  1. Set up a stability ball at an incline angle.
  2. Attach the cable handles to the high pulleys of a cable machine.
  3. Sit on the stability ball facing away from the machine, with your feet firmly planted on the ground.
  4. Grasp the cable handles with an overhand grip, palms facing forward.
  5. Lean forward slightly, keeping your back straight and core engaged.
  6. With a controlled motion, bring your arms out to the sides, keeping a slight bend in your elbows.
  7. Continue the motion until your arms are parallel to the ground.
  8. Pause for a moment, then slowly return to the starting position.
  9. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Incline Fly (on Stability Ball) primarily targets the Pectorals, with Deltoids as the primary synergist muscle group, along with the Triceps.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have cable? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Cable Incline Fly (on Stability Ball) work?
The Cable Incline Fly (on Stability Ball) primarily targets the pectorals, with the deltoids and triceps assisting.
What equipment do I need for the Cable Incline Fly (on Stability Ball)?
The Cable Incline Fly (on Stability Ball) is done with a cable.
What's a good alternative to the Cable Incline Fly (on Stability Ball)?
If you don't have access to a cable, the Archer Push Up targets the same pectorals using body weight instead.