Stability Ball Dumbbell Fly

You're Going to Wear Out that Stability Ball

Muscles Worked

Pectoralis Major

Anterior Deltoids

Biceps

Triceps

Abdominal Muscles

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Another "pseudo" bench press exercise you can hang your hat on. This one is better than your ordinary bench press. The stability ball dumbbell fly adds a complexity to your standard bench press or chest fly that is unheralded. It's simple, cheap and highly effective. What else could you want?

Let's Get Going

First of all, find a pair of dumbbells you feel comfortable using. If this is your first time, please don't over do it. It's not hard to take a fall, bringing the weights with you (ouch). If, however, you are using heavy weights, I would highly recommend a spotter to keep yourself safe.

With the weights in hand, position the ball at your upper back and plant your feet on the ground, with your knees bent at a 90 degree angle. Hold the weights to your chest. This allows for a stable position for your "stabilizers" to work!! If you're using heavy weights, I would advise having a spotter hand you the weights after you're in position. It's nearly impossible to bring up a set of heavy weights to your chest while you're in this vulnerable position.

Now, press the dumbbells up without locking your arms at the top of the movement. Be sure to isolate the chest as much as possible by keeping the weights above your chest and not your shoulders.

Now, slowly return to the starting position. Remember, the eccentric movement is most important!! This creates more bang for the buck not only with chest exercises, but most other weight-bearing workouts.

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Step 1: Position the ball under your upper back with your feet flat on the floor and knees bent at a 90 degree angle. Don't forget to bring the weights with you. I would recommend a spotter if you're using very heavy weights.
Step 2:Now you're ready. Press the dumbbells upward. Do not lock your elbows at the top of the movement. Stabilize that core!
Step 3: Slowly return to the starting position.

You can always change the dynamics to create a more complex movement. For example, you can "twist" the weights on the way up. You can alternate which arm presses (like a single-arm dumbbell press). Use your imagination! The more variation, the better.

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