Dumbbell Incline Fly On Exercise Ball 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Incline Fly on Exercise Ball is a chest-focused exercise that targets the pectoral muscles while also engaging the shoulders as secondary muscles. To perform the exercise, sit on an exercise ball with a dumbbell in each hand and walk your feet forward until your upper back and head are supported. With a slight bend in the elbows, extend the arms and lower the dumbbells out to the sides in a wide arc. This movement isolates the chest, improving muscle activation and development. The exercise helps to enhance chest strength and stability, while the exercise ball further challenges core engagement for improved overall balance.
How to Perform
Begin by sitting on an exercise ball, holding a dumbbell in each hand. Gradually walk your feet forward, ensuring that your upper back and head are properly supported by the ball. Keep your hips slightly raised and place your feet firmly on the floor for added stability.
With your arms extended above your chest and your palms facing each other, maintain a slight bend in your elbows. This is your starting position.
Gently lower the dumbbells outward in a wide arc, ensuring that your elbows remain slightly bent throughout. Lower the dumbbells until your hands are aligned with your shoulders or slightly below.
Hold the bottom position briefly, focusing on the stretch in your chest. Then, slowly return the dumbbells to the starting position while squeezing your chest muscles, controlling the movement.
Continue the movement for the desired number of reps, maintaining control throughout and avoiding any jerking, swinging, or bouncing.
After completing your set, bring the dumbbells back to your chest, then carefully sit up on the exercise ball before standing up. Be mindful of your balance and ensure proper form is maintained throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep a slight bend in your elbows throughout the entire movement to reduce strain on the joints.
Focus on squeezing your chest at the top of the movement for maximum muscle activation.
Avoid letting your elbows drop too low to prevent unnecessary shoulder strain.
Use a controlled motion when lowering and raising the dumbbells to maintain tension on the chest muscles.
Ensure your feet are firmly planted on the floor for balance and stability during the exercise.
Keep your core engaged to help maintain stability on the exercise ball.
Do not rush through the exercise; prioritize form and muscle engagement over speed.
If you feel discomfort in the shoulders, adjust your range of motion to a more comfortable position.
Breathe steadily—exhale as you press the dumbbells up and inhale as you lower them.
Start with lighter weights to ensure you master the form before increasing the load.
How Not to Perform
Avoid arching your back excessively: Do not allow your back to over-arch while on the exercise ball, as this can lead to lower back strain and reduces the focus on the chest. Keep your spine neutral and engage your core.
Don’t let your elbows flare out too much: Flaring your elbows too wide places unnecessary strain on the shoulder joints. Keep your elbows at a slight bend and avoid opening them excessively during the movement.
Avoid bouncing the weights: Do not use momentum to bounce the dumbbells at the bottom of the movement. This can cause injury and takes the focus off the chest. Always maintain control of the weights.
Don’t let the dumbbells drop too low: Lowering the dumbbells too far can strain your shoulder joints. Keep the dumbbells in line with or slightly below shoulder level, without going too deep.
Don’t rush the movement: Avoid speeding through the exercise, as this will reduce the effectiveness of the chest activation. Slow and controlled movements are key for maximizing muscle engagement.
Don’t neglect your feet placement: Ensure that your feet remain flat on the ground for stability. Lifting your feet off the floor can cause instability and lead to poor form or loss of balance.
Don’t neglect your shoulder stability: Avoid letting your shoulders shift too much or shrug during the movement. Keep your shoulders stable and avoid unnecessary movement to reduce the risk of shoulder strain.
Avoid locking your elbows: Do not fully extend or lock out your elbows at the top of the movement. A slight bend should be maintained to keep tension on the chest muscles throughout the exercise.
Don’t lift weights that are too heavy: Using dumbbells that are too heavy can compromise form and increase the risk of injury. Start with manageable weights and focus on mastering the movement before increasing the load.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
