Stability Ball Dumbbell Chest Fly

A chest isolation exercise performed while lying back on a stability ball, where dumbbells are moved in an arcing motion to emphasize chest contraction.

Instructions

1. Lie back on the stability ball with your mid-back supported
2. Plant your feet firmly on the floor for stability
3. Hold a dumbbell in each hand at chest level with elbows slightly bent
4. Press the dumbbells up to a neutral position above your chest
5. In one smooth arc, lower the dumbbells out to the sides
6. Feel the stretch across your chest at the bottom of the movement
7. Bring the dumbbells back together along the same arc
8. Repeat for desired reps

Tips

• Maintain a slight bend in your elbows throughout to protect your shoulder joints
• Keep your hips up and engaged to maintain stability on the ball
• Move through a controlled range of motion without exceeding shoulder flexibility
• Lower the dumbbells only as far as you can while maintaining shoulder integrity
• Breathe in as you lower and breathe out as you press back up
• Start with lighter dumbbells to focus on form before increasing weight