Dumbbell Fly on Exercise Ball
Step by step
How to perform
- With your hips lifted and your body forming a straight line from knees to shoulders, hold the dumbbells directly above your chest with your palms facing each other and elbows slightly bent.
- Slowly lower the weights in an arc out to the sides of your body, keeping the slight bend in your elbows, until your arms are parallel to the floor.
- Pause for a moment at the bottom of the movement, then use your chest muscles to raise the weights back to the starting position in the same wide arc.
- Repeat the movement for the desired number of repetitions, ensuring to keep your hips lifted and your body stable throughout the exercise.
Overview
About this exercise
The Dumbbell Fly on Exercise Ball is a strength training exercise that primarily targets the chest muscles, while also engaging the shoulders and core for stability. This exercise is suitable for individuals at all fitness levels, as the weight of the dumbbells can be easily adjusted to match one's strength. Individuals may want to incorporate this exercise into their routine to improve upper body strength, enhance muscle definition, and benefit from the added challenge of maintaining balance on the exercise ball.
Coaching cues
Form tips
Hold the dumbbells directly above your chest with your palms facing each other. Slowly lower the weights in a wide arc until they are level with your shoulders, then raise them back to the starting position. Keep your elbows slightly bent throughout the movement to avoid straining your joints.
One common mistake is to use momentum to lift the weights, which can lead to injury and reduces the effectiveness of the exercise. Make sure to lift and lower the weights in a slow, controlled manner.
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