Dumbbell Flyes Chest Exercise On A Ball

Dumbbell Flyes Chest Exercise On A Ball

The Dumbbell Chest Flyes on a Swiss Ball is a great Chest Muscle Exercise that also works the lower Back, Abdominals, and Glutes. The Swiss Ball can help you to improve your core stability even while you're doing Chest Exercises.

Because the ball will move slightly while you're lying on it, your lower Back, Abdominals, and Glutes will have to work much harder to keep your body stable.

Dumbbell Flyes Chest Exercise With 2 Arms On A Ball

Starting Position:: Begin by sitting on the ball and hold 2 Dumbbells in your hands. Then, slowly walk yourself forwards until your hips are off the ball and your head and upper back are supported on the ball. Keep your feet facing forwards and firmly on the floor, and extend your arms towards the ceiling with your palms facing your each other.

Process:: While keeping your core tight, inhale and slowly lower the Dumbbells out to the side until they are about parallel with your body. Pause for a brief moment, exhale and then slowly return to the starting position.

Tips:: You won't be able to use as heavy a weight when you are on a ball as compared to when you are on a bench or stable surface. So use a lighter weight the first few times you try this Exercise.

Alternating Dumbbell Flyes Chest Exercise On A Ball

Starting Position:: Begin by sitting on the ball and hold 2 Dumbbells. Then, slowly walk yourself forwards until your Hips are off the ball and your head and upper back are supported on the ball. Keep your feet facing forwards and firmly on the floor, and extend your arms towards the ceiling with your palms facing each other.

Process:: While keeping your core tight, inhale and slowly lower one arm out to the side until it is about parallel with your body. Pause for a brief moment, exhale and then slowly return to the starting position. Then, slowly lower the opposite arm out to the side. Repeat in an Alternating fashion on both sides until you reach the desired number of repetitions.

Tips:: Make sure you engage your core Muscles so that your body remains stable, and move in a slow and controlled manner.

Single Arm Dumbbell Flyes Chest Exercise On A Ball

Starting Position:: Begin by sitting on the ball and hold 1 Dumbbell. Then, slowly walk yourself forwards until your hips are off the ball and your head and upper back are supported on the ball. Keep your feet facing forwards and firmly on the floor, and extend your arm towards the ceiling with your palm facing your body. Place your opposite hand on your hip for added stability.

Process:: While keeping your core tight, inhale and slowly lower the Dumbbell out to the side until it is about parallel with your body. Pause for a brief moment, exhale and then slowly return to the starting position.

Tips:: This Exercise will be much more challenging than it looks. If you use a weight that is too heavy, you might fall off the ball.

There are so many different ways to challenge your core stability while Lifting Weights for your upper body on Swiss Ball. You may change the way you move your Arms (2 Arms, Alternating Arms, or Single Arm at a time). You can change your base of support. And you can use tools that are unstable, like the Exercise ball. For the Beginners don't go with heavy weights in very beginning. Return to the Chest Exercise Page to see the others Chest Exercises.