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운동 라이브러리
Incline Dumbbell Fly on Exercise Ball
An incline dumbbell fly performed on a stability ball with the hips dropped below the shoulders, targeting the upper chest while the trunk stabilizes.
가슴덤벨Horizontal adduction
주동근
대흉근
협응근
전면 삼각근코어둔근
장비
덤벨
패턴
Horizontal adduction
준비 자세
- 01Sit on a stability ball with a dumbbell in each hand and walk the feet forward slightly.
- 02Lean back so the upper back rests on the ball with the hips lower than the shoulders, creating an incline torso angle.
- 03Plant the feet wide for a stable base.
- 04Extend the dumbbells above the upper chest, palms in, elbows slightly bent.
수행
- 01Lower the dumbbells out to the sides in a wide arc until the upper chest stretches.
- 02Keep the incline torso angle constant; do not let the hips rise or sink.
- 03Squeeze the chest to bring the dumbbells back up over the shoulders.
- 04Stop short of touching to hold tension.
체크포인트
- -Torso angle stays fixed at roughly 30 to 45 degrees.
- -The ball does not roll during the arc.
- -Elbow bend is constant from top to bottom.
- -Head and upper back stay supported.
흔한 실수
- -Letting the hips sag further and turning the incline into a flat fly.
- -Using bench-fly loads and losing control of the ball.
- -Shortening the arc by bending the elbows.
- -Setting the feet too narrow to resist the side-to-side load.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps with light to moderate dumbbells.
- -A bench incline fly allows more load; use this version for home training or stability variety.
- -Keep 1 to 2 reps in reserve; failing a fly on a ball is hard to bail safely.