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.
The Exercise Ball Dumbbell Incline Fly is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: exercise ball or dumbbells.
Required Equipment
Exercise Ball Dumbbell Incline Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Exercise Ball Dumbbell Incline Fly Variations and Alternatives
How to do the Exercise Ball Dumbbell Incline Fly
Select an appropriate weight for the dumbbells you will use.
Sit on an exercise ball with the dumbbells rested on your thighs.
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.
Hold the dumbbells above your chest with your arms extended and your palms facing each other.
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.
Squeeze your chest muscles to bring the dumbbells back to the starting position above your chest, following the same wide arc.
Keep your core engaged throughout the exercise to maintain balance on the ball and protect your lower back.
Perform the desired number of repetitions and sets.
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Exercise Ball Dumbbell Incline Fly FAQs
What muscles does the Exercise Ball Dumbbell Incline Fly work?
The Exercise Ball Dumbbell Incline Fly mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Exercise Ball Dumbbell Incline Fly?
Exercise ball or dumbbells.
Is the Exercise Ball Dumbbell Incline Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Exercise Ball Dumbbell Incline Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Exercise Ball Dumbbell Incline Fly variations and alternatives?
Similar exercises include the Exercise Ball Dumbbell Kickback, Exercise Ball Dumbbell Fly, Dumbbell Incline Chest Fly and Dumbbell Incline Chest Internally Rotated Fly.
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