Share |


Ball Incline Dumbbell Fly

Show Video Show All Exercises
  Primary Muscle Group: Chest - Pectoralis Major, Sternal

Muscle Groups Worked in This Exercise: Chest - Pectoralis, Clavicular, Shoulders -Deltoid Anterior, Biceps Brachii, Short Head

Preparation: Sit in upright position on a stability ball with feet flat on floor. Walk feet forward allowing stability ball to roll underneath body until it is positioned on mid to upper back region (you may rest head on stability ball). Position hips so that your body is at a 45 degree angle to the floor.

Breathing: Inhale on the movement outward and exhale as you reach maximum contraction on chest muscles.

Execution: Maintaining stability, bring DB's to shoulders and press up positioning DB's above the chest with palms facing each other (neutral grip). Keeping the elbows slightly bent, lower the DB's out and away from each other in an arcing motion with hands aligned with the nipple-line. Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position. Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position.

Here are a few suggested alternative exercises:

  • Ball Band Chest Press
  • Ball Dumbbell Chest Flys
  • Ball Dumbbell Chest Press
  • Ball Dumbbell Pullover
  • Ball Incline Dumbbell Press
  • Ball Push Ups
  • Band Chest Press
  • Band Decline Chest Press
  • Band Incline Chest Press
  • Bench Press - Barbell
  • Cable Crossover
  • Cable Pullover
  • Chest Press - Hammer Strength
  • Chest Press - Machine
  • Decline Bench Press - Barbell
  • Decline Dumbbell Fly
  • Decline Dumbbell Press
  • Flat Dumbbell Fly
  • Flat Dumbbell Press
  • Incline Dumbbell Fly
  • Incline Dumbbell Press
  • Push Ups
  • PowerBlock Dumbbells