The Dumbbell Fly On Exercise Ball is a challenging exercise that targets the chest muscles, specifically the pectoralis major. Using an exercise ball adds an element of instability, which forces your stabilizing muscles to work harder to maintain balance.
How to perform
To perform the Dumbbell Fly On Exercise Ball, follow these steps:1. Choose a pair of dumbbells that are an appropriate weight for your fitness level.
2. Sit on the exercise ball and carefully walk your feet forward until your upper back and head are supported on the ball. Your hips should be lifted so that your body forms a straight line from your shoulders to your knees.
3. Hold the dumbbells with your arms extended straight up towards the ceiling, palms facing each other.
4. Slowly lower the dumbbells out to the sides in a wide arc, keeping a slight bend in your elbows. Lower the weights until your elbows are in line with your shoulders or slightly below.
5. Pause briefly at the bottom of the movement, then squeeze your chest muscles to bring the dumbbells back to the starting position.
6. Repeat for the desired number of reps.
It's important to maintain proper form throughout the exercise to avoid injury. Keep your core engaged to stabilize your body on the ball, and focus on using your chest muscles to perform the movement rather than swinging the dumbbells with momentum. Start with a light weight to ensure you can perform the exercise with correct form before increasing the resistance.
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.