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Dumbbell Incline Fly (Stability Ball)

Intermediate

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A dumbbell fly performed on a stability ball to mimic an incline bench, targeting the chest for hypertrophy. The instability of the ball also recruits significant core and shoulder stabilizers.

About Exercise

Equipment

Dumbbells, Stability Ball

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Chest

Secondary Muscles

Abs, Glutes

Popularity Score

Goals

Hypertrophy

Stability

Training Style

Bodybuilding

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Chest

10/10

Upper Chest, Mid Chest

Shoulders

6/10

Anterior Delts

Abs

4/10

Rectus Abdominis, Transverse Abdominis

Glutes

3/10

Glute Max

Programming

Typical Rep Range

10-15 reps

Rest Between Sets

60-90 seconds • Keep rest periods moderate for hypertrophy work.

How to Perform

Place the stability ball to support your upper back and head, forming a solid bridge with knees bent 90 degrees and feet flat on the floor. Hold dumbbells over your chest with palms facing, elbows slightly bent.

Brace your core tightly to maintain a straight line from knees to shoulders and stabilize the ball.
Slowly open your arms, lowering the dumbbells out to the sides in a wide arc.
Keep the slight bend in your elbows constant throughout the movement.
Lower the weights until the chest is stretched but stop before stressing the shoulder joint.
Contract your chest muscles to reverse the motion, bringing the dumbbells back together over the chest.

Coaching Tips

Form Cues

Maintain bent elbows
Chest up, hips level
Squeeze pecs hard
Control the descent

Breathing

Inhale deeply as you lower the weights into the stretch; exhale forcefully as you contract your chest and bring the weights up.

Tempo

3-0-1

Range of Motion

Lower the dumbbells until they are level with the mid-chest, achieving a deep stretch without compromising shoulder stability.

Safety

Safety Notes

Use moderate to light weights due to the highly unstable nature of the exercise.
Ensure solid foot placement to prevent sliding.
Stop immediately if sharp pain occurs in the shoulders.