Dumbbell Incline Fly On Exercise Ball
Also known as: incline dumbbell fly on exercise ball
Dumbbell Incline Fly On Exercise Ball turns independent dumbbell loading into a chest that grows from tension — ready for real load and honest reps.
How to do Dumbbell Incline Fly On Exercise Ball
- Set up an incline bench at a 45-degree angle.
- Sit on an exercise ball and roll forward until your upper back is resting on the incline bench.
- Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
- Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
- Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Incline Fly On Exercise Ball Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Incline Fly On Exercise Ball Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Cutting the range short so the chest never lengthens
Lower under control to a real stretch before pressing back.
Easier and Harder Than Dumbbell Incline Fly On Exercise Ball
Swap Dumbbell Incline Fly On Exercise Ball For
Dumbbell Incline Fly On Exercise Ball — Frequently Asked Questions
How do you do the Dumbbell Incline Fly On Exercise Ball?
Set up an incline bench at a 45-degree angle. Sit on an exercise ball and roll forward until your upper back is resting on the incline bench. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Incline Fly On Exercise Ball work?
The Dumbbell Incline Fly On Exercise Ball primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Incline Fly On Exercise Ball should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Incline Fly On Exercise Ball good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Dumbbell Incline Fly On Exercise Ball?
Try the Barbell Guillotine Bench Press, Clock Push-up or the Weighted Straight Bar Dip. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Incline Fly On Exercise Ball the same as the incline dumbbell fly on exercise ball?
Yes. The Dumbbell Incline Fly On Exercise Ball is also commonly called the incline dumbbell fly on exercise ball. Different gyms and training programs label it differently, but "incline dumbbell fly on exercise ball" refer to this same movement.
