Stability Ball Dumbbell Fly - Pec Flies

While most people consider the bench press to be the very best exercises to build the chest, the chest fly is superior in many ways. This is not to say that you should do only one or the other but based surely on kinesiology you can see why the chest fly is superior. The bench press relies on the synergist muscles (triceps and anterior deltoids) to perform much of the work during the bench press while the pecs are completely isolated during chest flies.

The stability ball dumbbell fly is a great alternative to doing them on a weight bench. The advantage of doing the chest fly on the stability ball is you are able to retract (squeeze together) your shoulders more easily which will let you isolate your pecs more efficiently provided you keep the scapula (shoulder blades) retracted.

stability ball dumbbell fliesRequired Fitness Equipment

Sturdy Stability Ball


Target Muscle(s)

Chest (Pectoralis Major)


Core, glutes


Form Tips: Correct way to do the Stability Ball Dumbbell Fly


Begin the motion:



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