Exercise Ball Dumbbell Incline Fly
Target your chest with this challenging fly variation. The exercise ball adds instability, engaging your core for a more effective workout.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Select an appropriate weight for the dumbbells you will use.
2. Sit on an exercise ball with the dumbbells rested on your thighs.
3. Walk your feet forward as you lean back, allowing the exercise ball to roll underneath you until it supports your upper and mid-back region, similar to an incline bench position. Ensure that your hips are pushed up, and your body forms a straight line from your knees to your shoulders.
4. Hold the dumbbells above your chest with your arms extended and your palms facing each other.
5. With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest. Keep the movement controlled. The images provided show this part of the motion.
6. Squeeze your chest muscles to bring the dumbbells back to the starting position above your chest, following the same wide arc.
7. Keep your core engaged throughout the exercise to maintain balance on the ball and protect your lower back.
8. Perform the desired number of repetitions and sets.
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