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Dumbbell Incline Fly on Stability Ball
An isolation exercise using dumbbells on a stability ball that targets the upper chest while engaging core stabilizers for improved balance and control; ideal for hypertrophy and stability.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Biceps, Obliques, Glutes
Accessory Muscles
Hamstrings
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest
Shoulders
7/10Anterior Delts
Abs
5/10Rectus Abdominis, Transverse Abdominis
Biceps
4/10Short Head
Obliques
4/10External Obliques, Internal Obliques
Glutes
3/10Glute Max
Hamstrings
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the stability ball holding dumbbells, roll back until upper back and head are supported with hips raised in a bridge, feet flat on floor hip-width apart, arms extended above chest with slight elbow bend and palms facing each other.
- Inhale and lower dumbbells out to sides in a wide arc, keeping slight elbow bend.
- Lower until arms are parallel to floor or mild chest stretch felt.
- Exhale and squeeze chest to raise dumbbells back to start in same arc.
- Maintain core engagement and ball stability throughout.
- Repeat for reps, controlling movement without momentum.
Coaching Tips
Form Cues
- Keep elbows softly bent
- Squeeze chest at top
- Engage core for stability
- Arc motion, not straight line
- Eyes forward, neck neutral
Breathing
Inhale during the lowering phase, exhale as you raise the dumbbells and squeeze your chest.
Tempo
3-1-2
Range of Motion
Lower arms until parallel to floor with mild chest stretch; raise until dumbbells nearly touch above chest without locking elbows.
Safety
Safety Notes
- Start with light weights to master stability
- Avoid if acute shoulder injury present
- Ensure ball is properly inflated and on non-slip surface
- Stop if pain in shoulders or lower back
- Maintain straight body line from knees to shoulders
Spotting
Spotting not typically required; if using heavier weights, have partner assist by stabilizing hips or hands near dumbbells for safety.
Common Mistakes
- Using momentum to swing weights
- Overstretching shoulders beyond parallel
- Allowing ball to roll or hips to sag
- Locking elbows at top
- Flaring elbows too much
When to Avoid
- Acute shoulder impingement
- Lower back instability
- Wrist injuries
Flexibility Needed
- Shoulder flexion to 90 degrees
- Hip mobility for bridge position
Build Up First
- Master basic dumbbell fly on bench
- Core stability competency
- Familiarity with stability ball exercises
Also known as
Stability Ball Incline Dumbbell Fly, Incline Dumbbell Chest Fly on Exercise Ball, Swiss Ball Dumbbell Incline Fly
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