Dumbbell One Arm Chest Fly On Exercise Ball

Also known as: one arm dumbbell chest fly on exercise ball

Advanced

Pectorals

Dumbbell

Use independent dumbbell loading to build pressing power across the chest: Dumbbell One Arm Chest Fly On Exercise Ball fits in after your main press.

How to do Dumbbell One Arm Chest Fly On Exercise Ball

Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground.
Walk your feet forward, rolling the ball until your upper back is supported on the ball and your head, neck, and shoulders are off the ball.
Extend your arm with the dumbbell straight up above your chest, palm facing inward.
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.

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Dumbbell One Arm Chest 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 One Arm Chest 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.

Stacking hard sessions with no lighter week in sight

Plan a reduced-volume week roughly every fourth week.

Easier and Harder Than Dumbbell One Arm Chest Fly On Exercise Ball

Easier progression

Barbell Guillotine Bench Press

Swap Dumbbell One Arm Chest Fly On Exercise Ball For

Cable Standing Fly

Smith Wide Grip Bench Press

Shoulder Tap Push-up

Dumbbell One Arm Chest Fly On Exercise Ball — Frequently Asked Questions

How do you do the Dumbbell One Arm Chest Fly On Exercise Ball?

Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground. Walk your feet forward, rolling the ball until your upper back is supported on the ball and your head, neck, and shoulders are off the ball. Extend your arm with the dumbbell straight up above your chest, palm facing inward. 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 One Arm Chest Fly On Exercise Ball work?

The Dumbbell One Arm Chest 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 One Arm Chest 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 One Arm Chest Fly On Exercise Ball good for beginners?

Not usually. The Dumbbell One Arm Chest 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 One Arm Chest Fly On Exercise Ball?

Try the Cable Standing Fly, Smith Wide Grip Bench Press or the Shoulder Tap Push-up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Dumbbell One Arm Chest Fly On Exercise Ball the same as the one arm dumbbell chest fly on exercise ball?

Yes. The Dumbbell One Arm Chest Fly On Exercise Ball is also commonly called the one arm dumbbell chest fly on exercise ball. Different gyms and training programs label it differently, but "one arm dumbbell chest fly on exercise ball" refer to this same movement.