Dumbbell Fly on Exercise Ball

Setup

1. 01Sit on a stability ball holding a dumbbell in each hand, then walk the feet forward.
2. 02Roll down until the head and upper back rest on the ball.
3. 03Drive the hips up into a flat tabletop bridge, feet flat and shoulder width.
4. 04Extend the dumbbells over the chest, palms facing each other, elbows slightly bent.

Execution

1. 01Lower the dumbbells out to the sides in a wide arc until you feel a chest stretch.
2. 02Keep the hips bridged and the elbow bend fixed throughout.
3. 03Squeeze the pecs to sweep the dumbbells back together over the chest.
4. 04Stop just short of touching to keep tension on the chest.

Checkpoints

• -Hips stay level with the shoulders for the entire set.
• -Head and upper back stay supported on the ball.
• -Elbow angle does not change during the arc.
• -The ball stays still; no rolling side to side.

Common mistakes

• -Letting the hips drop, which turns the flat fly into a decline.
• -Going as heavy as on a bench and losing balance.
• -Bending the elbows to shorten the arc.
• -Walking out too far so only the neck is supported.