Cable Incline Fly (on stability ball)
Expert Advice
Engage your core to maintain balance on the stability ball. Perform the fly movement with a controlled tempo, focusing on the stretch and contraction of the chest muscles.
How-to-do Steps
- Set the pulleys to a low position and place a stability ball between them.
- Sit on the ball and walk your feet forward, rolling down until your upper back is supported by the ball, hips lifted.
- With a slight bend in your elbows, grasp the handles with your palms facing each other.
- Open your arms out to the sides, keeping the bend in your elbows consistent.
- Squeeze your chest to bring the handles back together above your chest.
- Control the movement as you return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Incline Fly (on stability ball) primarily targets the Chest, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Biceps20%
Shoulders20%
Equipment
Cable
Stability Ball
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Incline Fly (on stability ball) work?
Cable Incline Fly (on stability ball) primarily targets the Chest. Secondary muscles involved include Biceps, Shoulders. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Incline Fly (on stability ball)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Incline Fly (on stability ball) suitable for beginners?
Cable Incline Fly (on stability ball) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
