Stability Ball Dumbbell Fly

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Stability Ball Dumbbell Fly	(5 Comments & Ratings)

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	Target Body Part:	Abs, Chest
	Primary Muscles:	Pectorals (pecs), Rectus Abdominus (abs), Transverse Abdominus, Obliques
	Secondary Muscles: (Synergists/Stabilizers)	Rhomboids, Erector Spinae, Anterior and Medial Deltoids (delts), Posterior Deltoids (delts), Serratus Anterior, Gluteus Medius/Minimus (Abductors), Quadriceps (quads), Hamstrings, Adductors
	Equipment Needed:	Dumbbells, Stability Ball

Simple
Technical

Step 1

Starting Position: Sit on the stability ball holding each dumbbell with your thumbs wrapped around the handles and your feet flat on the floor. Slowly begin walking your feet forward as you tuck your tail under, lowering your spine onto the ball as you walk your feet away from the ball until your head, shoulders and upper back are resting on the ball. Feet should be parallel and shoulder width apart. Knees are bent to about 90 degrees with your thighs and torso at or nearly parallel to the floor. Distribute your weight evenly through your feet.

Step 2

Pull your shoulders down and back until you feel your shoulder blades hugging the ball. Position the dumbbells near your chest and armpits with your palms facing one another. Keep the wrist in a neutral position (straight, not bent).

Step 3

Exhale, engage your abdominal/core muscles ("bracing") to stabilize your spine. Slowly press the dumbbells upward to a position directly above your chest. Arms should be shoulder-width apart or closer, with your elbows straight but not locked. Throughout the movement remember to keep your feet pressed into the ground and the hips pushed up towards the ceiling. This will create stability for your body during the movement.

Step 4

Downward Phase: Inhale and slowly lower the dumbbells in a wide arc until the dumbbells are level with or near the height of your chest. Try to keep the dumbbells parallel with each other, a very slight bend in the elbows and wrists in neutral position (straight, not bent). Your head, shoulders and upper back should be resting on the ball, and your torso and thighs should be parallel with the floor at all times.

Upward Phase: Return the dumbbells toward the ceiling following the same soft arc pattern of the downward phase. Avoid the tendency to thrust your hips upwards and arch your back. Your torso and hips should remain strong and parallel with the floor throughout the exercise.

Step 1

Starting Position: Sit on a properly inflated stability ball (one that compresses approximately 6" under your body weight) holding dumbbells with your feet flat on the floor. Slowly lean backwards while walking yourself out along the ball until your head, shoulders and upper back make contact on the ball. Adjust your leg position to create a 90 degree bend at the knees with your thighs and torso at or nearly parallel to the floor. Your thighs should be hip-width apart with your feet facing forward and your weight distributed evenly through your feet.

Step 2

Depress and retract your scapulae (pull shoulders down and back) to make firm contact with the ball. Grasp each dumbbell with a closed, neutral grip (thumbs wrapped around the handles, palms facing inward) and position them at or just above chest level, aligned with your armpits or slightly wider with a small bend in your elbows. Maintain a neutral wrist position (straight, not bent).

Step 3

Upward Phase: Exhale, stiffen your torso by contracting your abdominal/core muscles ("bracing") to stabilize your spine and slowly press the dumbbells upward in a wide arc to a position directly above your chest. Arms should be shoulder-width apart or closer, with your elbows fully extended but not locked. Throughout the movement remember to keep your feet pressed into the ground and the hips pushed up towards the ceiling. This will create stability for your body during the movement.

Step 4

Downward Phase: Inhale and slowly lower the dumbbells in unison in a wide arc until they lie level with or near your chest. Attempt to keep the dumbbells parallel with each other, elbows slightly flexed and wrists in neutral position (straight, not bent). Your head, shoulders and upper back should maintain contact with the ball, and your torso and thighs should be parallel with the floor.

During the upward phase, avoid the tendency to thrust your hips upwards and arch your back. Your torso and hips should remain rigid and parallel with the floor throughout the exercise.

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.