Stability Ball Dumbbell Fly – How to Work Your Core and Chest

The Stability Ball Dumbbell Fly is absolutely a great core and chest exercise to do on a stability ball. Are you looking for tips and exercises to work your core with other muscle groups? Then you will want to take advantage of this guide to do this great chest isolation exercise while building better core strength.

Stability Ball Dumbbell Fly Exercise Summary

  • Primary Muscles Worked: Pectoralis Major – Sternal
  • Other Muscles (Secondary) Worked: Latissimus Dorsi, Levator Scapulae, Pectoralis Major – Clavicular, Pectoralis Minor, and Rhomboids
  • Equipment: Dumbbells and Stability Ball
  • Mechanics Type: Isolation
  • Force: Push
  • Utility: Auxiliary

Stability Ball Dumbbell Fly Procedure

  • You may start by taking your dumbbells and having a seat on a stability ball.
  • Roll forward on the stability ball until your back is flat on the ball.
  • Begin your flys with your arm spread wide palms facing up, then pull your arms and dumbbells together without bending your elbows.
  • After the dumbbells have come together at the top, lower them back down to the starting position.
  • Do it again to executed your preferred repetitions.

Muscles Used

Target (Agonist)

  • Pectoralis Major, Sternal


  • Latissimus Dorsi
  • Levator Scapulae
  • Pectoralis Major – Clavicular
  • Pectoralis Minor
  • Rhomboids

Dynamic Stabilizers

  • None


  • Biceps Brachii
  • Brachialis
  • Obliques
  • Rectus Abdominis
  • Triceps Brachii
  • Wrist Flexors

Antagonist Stabilizers

  • Erector Spinae


Should you desire to develop the optimal strength gains, you must take advantage of these timeless tips. Similarly, whenever you would like to reduce the likelihood of having an injury, you should stick with these tips.

  • Always Keep Your Abs Tight. For most exercises, you will need to reinforce your back bone by flexing your core to strengthen your inner pressure all around your spinal column.
  • Prepare the weight that will permit for a maximum range of motion.
  • Do Drop Sets. You can boost your muscle development through drop sets. Drop sets are any time you do a set to near failure after that you drop the weight and continue. You are able to reduce the weight numerous times.
  • Always Keep Your Abs Flexed. For most exercises, you will need to help support your back bone by flexing your core to strengthen your inner pressure near your backbone.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You will need to keep from making these typical errors to support nice form and muscle growth. At the same time, when you avoid these issues you will lessen the odds of having injuries.

  • You Can’t Make It To Easy. The only way to improve strength will be to challenge yourself.
  • Don’t Relax Your Stomach. Keeping your core tight to protect your spinal column by maintaining your internal pressure.
  • Stop Trying To begin using improper technique. Poor technique might be a rapid path to experience an injury.

To Avoid More Bodybuilding Mistakes Look Here.

Stability Ball Dumbbell Fly Recap

You are now ready to complete stability ball dumbbell fly effectively. Finally your future level is to carry out stability ball dumbbell fly as a piece of a periodic resistance training routine to build-up your Pectoralis.

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