Stability Ball Chest Flyes
Dumbbell fly with upper back on a stability ball — combined chest stretch with trunk stability demand.
Level: Foundation
Primary: Chest
Secondary: Shoulder Triceps
Movement: Isolation
Tags: Balance / Stability Push
Type: Light Activity
Equipment: Stability Ball
Sports: Football Swimming
Target muscles
The pectoralis major drives shoulder horizontal adduction. The trunk braces against the unstable surface. The glutes and hamstrings hold the bridge position.
How to perform
Setup
Lie with the upper back on the stability ball, hips raised in a bridge. Hold dumbbells above the chest with slight bend in the elbows.
Execution
Lower the dumbbells out to the sides in a wide arc until you feel a chest stretch. Squeeze to bring them back together. The hips stay elevated.
Common mistakes
- Hips dropping.
- Bending elbows more.
- Going too heavy.
- Crashing the dumbbells together.
- Cutting the stretch.
Progressions and regressions
Regress to flat-bench flyes. To progress, work pause flyes.
Programming notes
Combined chest and trunk work. 3 sets of 10-12 reps, twice a week.
