Dumbbell Fly on Stability ball
Expert Advice
Control the movement throughout the exercise and avoid letting the dumbbells drop, as this can strain the shoulder joints.
How-to-do Steps
- Sit on a stability ball with dumbbells in each hand.
- Walk your feet forward and lie back until your upper back and shoulders are supported by the ball.
- Press the dumbbells up over your chest with a slight bend in your elbows.
- Lower the dumbbells out to the sides, creating a wide arc until you feel a stretch in your chest.
- Squeeze your chest to bring the dumbbells back together at the top.
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Muscles Worked
Dumbbell Fly on Stability ball primarily targets the Chest, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Biceps20%
Shoulders20%
Equipment
Dumbbell
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 Dumbbell Fly on Stability ball work?
Dumbbell Fly on Stability ball primarily targets the Chest. Secondary muscles involved include Biceps, Shoulders. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell 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 Dumbbell Fly on Stability ball suitable for beginners?
Dumbbell 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.
