Dumbbell Fly On Exercise Ball
Performing chest flys on a stability ball adds a core-stability element to a classic isolation exercise, useful for home workouts with minimal equipment.
Equipment
Dumbbells (stability ball)
Difficulty
beginner
Sets & reps
3 sets · 12-15 reps
Muscles worked
Chest, Core stabilizers
A dumbbell fly performed with your upper back supported on a stability ball, adding a core-stability challenge to a classic chest isolation move.
How to do it
- Lie back with your upper back and head supported on a stability ball, hips lifted and knees bent.
- Hold a dumbbell in each hand above your chest, palms facing each other.
- With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc.
- Bring the dumbbells back up, squeezing your chest at the top.
- Keep your hips lifted and core engaged throughout to stay balanced on the ball.
Coaching tips
- Start with lighter weight than a bench fly until you're comfortable balancing on the ball.
- Keep your glutes and core engaged to maintain a stable bridge position.
- This variation adds a stability challenge but trains the chest similarly to a bench fly.
Common mistakes
- Letting the hips drop, losing the stable bridge position.
- Using weight too heavy to control safely while balancing.
Frequently asked questions
Do I need a stability ball for this exercise, or can I use a bench?
A bench works just as well for the chest fly itself — the stability ball version simply adds an extra core-stabilization challenge for those who want it.
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