The Dumbbell Incline Fly On Exercise Ball exercise is a variation of the traditional Dumbbell Fly exercise that is performed on an exercise ball. This exercise primarily targets the chest muscles and also engages the shoulders and triceps.
How to perform
To perform the Dumbbell Incline Fly On Exercise Ball, follow these steps:1. Sit on the exercise ball with a dumbbell in each hand, and carefully walk your feet forward until your head and upper back are supported on the ball. Your hips should be slightly raised, and your feet should be placed firmly on the ground for stability.
2. Hold the dumbbells above your chest with your palms facing each other, and your arms extended but slightly bent at the elbows.
3. Slowly lower the dumbbells out to the sides in a wide arc, keeping a slight bend in your elbows throughout the movement. Your hands should end up in line with your shoulders or slightly below.
4. Pause briefly at the bottom of the movement, then slowly bring the dumbbells back up to the starting position, squeezing your chest muscles as you do so.
5. Repeat for the desired number of repetitions, ensuring that you maintain control throughout the movement and avoid any swinging or bouncing.
6. Once you have completed your set, carefully lower the dumbbells to your chest and carefully sit up on the exercise ball before standing up.
It's important to select an appropriate weight for this exercise, as using too heavy of a weight can put unnecessary strain on your shoulders and elbows. Start with a lighter weight and gradually increase as needed to challenge your chest muscles. Additionally, focus on maintaining a slow and controlled movement throughout the exercise to maximize the effectiveness and reduce the risk of injury.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.