Dumbbell Incline Fly on Exercise Ball

Combines upper chest isolation with extreme core stabilization. The ball's instability recruits more muscle fibers in the core and chest.

Exercise Details

Level: Intermediate
Body Area: upper
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Sit on an exercise ball and walk your feet forward until your upper back is on the ball at an incline. Hold dumbbells over your chest.

Instructions

1. Lower the weights in an arc to the sides.
2. Squeeze the upper chest to return.
3. Keep your hips lifted and core braced.
4. Control the balance.
5. Stay stable.

Common Mistakes

1. Dropping the hips.
2. Losing balance.
3. Overstretching the shoulders.

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