Dumbbell Fly on Exercise Ball
Description
The dumbbell fly on exercise ball is a chest isolation exercise performed lying back on a stability ball with dumbbells. The unstable ball surface dramatically increases core, glute, and shoulder stabilizer engagement compared to a standard bench fly. It is excellent for building chest strength while training stability.
Muscle Group
Equipment Required
Dumbbell Fly on Exercise Ball Instructions
- Sit on a stability ball with a dumbbell in each hand at your knees.
- Walk your feet forward, lowering your back onto the ball until only your shoulders, neck, and head rest on it. Hips lifted, body in a straight line.
- Press both dumbbells overhead with arms straight, palms facing each other.
- Set a slight bend in your elbows.
- Lower the dumbbells out to the sides in a wide arc until they are level with your chest.
- Feel the deep stretch through your chest.
- Reverse the motion, bringing the dumbbells back together overhead. Squeeze your chest at the top.
- Maintain hip lift throughout — do not let your hips sag.
Dumbbell Fly on Exercise Ball Form & Visual
Dumbbell Fly on Exercise Ball Benefits
- Adds significant core and glute engagement
- Builds chest with stability demand
- Trains shoulder stabilizers
- Different stimulus than bench flies
- Useful for athletes needing functional chest strength
- No bench needed
Dumbbell Fly on Exercise Ball Muscles Worked
- Pectoralis major
- Anterior deltoid
- Biceps brachii (stabilizer)
- Core (heavy stabilizer)
- Gluteus maximus (hip lift)
Dumbbell Fly on Exercise Ball Variations & Alternatives
- Dumbbell Fly (bench)
- Dumbbell Incline Fly
- Single-Arm Stability Ball Fly
- Stability Ball Chest Press
- Cable Fly
- Dumbbell One Leg Fly on Exercise Ball
- Dumbbell One Arm Fly on Exercise Ball
- Dumbbell Incline Fly on Exercise Ball
- Dumbbell One Arm Chest Fly on Exercise Ball
- Dumbbell Incline One Arm Fly on Exercise Ball
