Dumbbell Incline Fly on Exercise Ball
The Dumbbell Incline Fly on an Exercise Ball is an effective exercise that targets the chest muscles with a unique twist. The instability of the ball additionally challenges your core and balance, leading to a more intensive workout.
Execution
-
1
Find a stable exercise ball and select a pair of dumbbells with a suitable weight for your level.
-
2
Lie with your back on the ball so that your upper body is positioned at an incline. Make sure your feet are flat on the floor and your knees are bent.
-
3
Hold the dumbbells above your chest with a slight bend in your elbows, palms facing each other.
-
4
Slowly and controllably lower the dumbbells to the sides while maintaining the bend in your elbows, until you feel a good stretch in your chest muscles.
-
5
Use your chest muscles to bring the dumbbells back together toward the starting position.
-
6
Repeat for the desired number of repetitions.
Benefits
- Improves stability and balance through the use of the exercise ball.
- Strengthens and increases the size of the chest muscles.
- Helps develop better posture by strengthening the muscles around the shoulder girdle.
Common Mistakes
- ! Performing the movement too quickly, which can lead to less effective muscle activation and an increased risk of injury.
- ! Using weights that are too heavy, causing technique to deteriorate.
- ! Bending or extending the elbows too much during the exercise.
Key Muscles
This exercise primarily targets the pectoralis major, but also engages the shoulders (deltoids) and triceps for stability and support.
Possible Alternatives
- If the exercise ball is too challenging, try the incline fly on an incline bench for more stability.
- For higher intensity, perform the exercise more slowly or pause at the point of maximum stretch.
- Use resistance bands instead of dumbbells for a different form of resistance.
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
