Dumbbell Incline Fly on Exercise Ball

Dumbbell Incline Fly on Exercise Ball

The Dumbbell Incline Fly on Exercise Ball is a powerful and effective exercise that targets the muscles in your chest and shoulders. It combines the benefits of both incline dumbbell flyes and stability ball training into one dynamic movement. This exercise is perfect for individuals looking to build upper body strength, improve posture, and enhance shoulder stability. By performing the Incline Fly on an exercise ball, you engage your core muscles to maintain stability throughout the movement. This not only amplifies the benefits for your chest and shoulder muscles, but also helps to strengthen your abdominal muscles, lower back, and glutes. Using dumbbells instead of a barbell or resistance machine allows for a greater range of motion, putting more emphasis on the pecs and less strain on your joints. This exercise specifically targets the upper and outer portion of the chest, helping to create a well-defined and sculpted look. Remember to start with a weight that challenges you but still allows you to maintain proper form throughout the exercise. Gradually increase the weight as your strength improves. It's important to maintain control and perform the exercise with slow and controlled movements, focusing on maximizing the mind-muscle connection. Incorporating the Dumbbell Incline Fly on Exercise Ball into your workout routine can be a fantastic way to enhance your upper body strength and develop a well-defined chest and shoulders. Give it a try and feel the burn as you take your fitness journey to the next level!


  • Lie face up on an exercise ball with your head, upper back, and shoulders supported by the ball.
  • Hold a pair of dumbbells with an overhand grip and extend your arms straight up above your chest, with your palms facing each other.
  • Bend your elbows slightly and lower the dumbbells out to the sides in a wide arc until your upper arms are parallel to the floor.
  • Pause for a moment, then reverse the motion and squeeze your chest muscles to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to maximize benefit and minimize the risk of injury.
  • Start with lighter weights and gradually increase the resistance as you become more comfortable and stronger.
  • Engage your core muscles to stabilize your body throughout the exercise.
  • Control the movement and avoid using momentum to perform the exercise for better results.
  • Ensure a full range of motion by lowering the dumbbells until you feel a comfortable stretch in your chest muscles.
  • Incorporate different variations such as incline angles or alternating arms to target different areas of the chest.
  • Breathe in as you lower the dumbbells and exhale as you press them back up to maintain proper breathing pattern.
  • Listen to your body and adjust the difficulty level accordingly to prevent overexertion.
  • Consider working with a spotter, especially when using heavier weights, for safety and assistance if needed.
  • Include this exercise as part of a well-rounded chest workout routine to ensure balanced muscle development.


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