Beginner
DUMBBELL FLY ON EXERCISE BALL
Chest
Body Part
Pectorals
Target Muscle
Dumbbell
Equipment
Beginner
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on an exercise ball and hold a dumbbell in each hand.
2
Step:2 Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball.
3
Step:3 Extend your arms straight up above your chest, palms facing each other.
4
Step:4 Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
5
Step:5 Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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