Dumbbell Incline One Arm Fly On Exercise Ball
Also known as: incline dumbbell one arm fly on exercise ball
The point of Dumbbell Incline One Arm Fly On Exercise Ball is pressing power across the chest; independent dumbbell loading is how it gets there.
How to do Dumbbell Incline One Arm Fly On Exercise Ball
- Sit on an exercise ball with a dumbbell in one hand.
- Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.
- Hold the dumbbell with your arm extended straight up over your chest, palm facing inwards.
- Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.
- Pause for a moment when your arm is parallel to the ground.
- Engage your chest muscles to bring the dumbbell back up to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Dumbbell Incline One Arm Fly On Exercise Ball Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Incline One Arm Fly On Exercise Ball Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Letting the shoulders roll forward at the bottom
Set the shoulder blades back and down before rep one and hold it there.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Dumbbell Incline One Arm Fly On Exercise Ball
Swap Dumbbell Incline One Arm Fly On Exercise Ball For
Dumbbell Incline One Arm Fly On Exercise Ball — Frequently Asked Questions
How do you do the Dumbbell Incline One Arm Fly On Exercise Ball?
Sit on an exercise ball with a dumbbell in one hand. Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball. Hold the dumbbell with your arm extended straight up over your chest, palm facing inwards. 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 One Arm Fly On Exercise Ball work?
The Dumbbell Incline One Arm 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 One Arm Fly On Exercise Ball should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Incline One Arm Fly On Exercise Ball good for beginners?
Not usually. The Dumbbell Incline One Arm Fly On Exercise Ball is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Incline One Arm Fly On Exercise Ball?
Try the Plyo Push Up, Cable Decline Press or the Kettlebell Extended Range One Arm Press On Floor. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Incline One Arm Fly On Exercise Ball the same as the incline dumbbell one arm fly on exercise ball?
Yes. The Dumbbell Incline One Arm Fly On Exercise Ball is also commonly called the incline dumbbell one arm fly on exercise ball. Different gyms and training programs label it differently, but "incline dumbbell one arm fly on exercise ball" refer to this same movement.
