PlanWorkouts

Exercise 1277 · REF Lt3iWnf

Dumbbell Fly On Exercise Ball exercise animation

Dumbbell Fly On Exercise Ball

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Performing flys on a stability ball instead of a bench adds a balance component on top of the usual chest stretch, since the hips and core have to keep the body level throughout the set. The ball also allows a slightly deeper stretch at the bottom for some lifters, depending on how the shoulders sit against the curve. It's worth trying if flat-bench flys feel too easy but a bench press progression isn't the goal.

How to Do the Dumbbell Fly On Exercise Ball

  1. Sit on an exercise ball and hold a dumbbell in each hand.
  2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball.
  3. Extend your arms straight up above your chest, palms facing each other.
  4. Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
  5. Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Fly On Exercise Ball primarily targets the Pectorals, with Shoulders 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 dumbbell? 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 Dumbbell Fly On Exercise Ball work?
The Dumbbell Fly On Exercise Ball primarily targets the pectorals, with the shoulders and triceps assisting.
What equipment do I need for the Dumbbell Fly On Exercise Ball?
The Dumbbell Fly On Exercise Ball is done with a dumbbell.
What's a good alternative to the Dumbbell Fly On Exercise Ball?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.