Stability Ball Fly

Intermediate Level of Difficulty

The stability ball fly is an excellent chest exercise that isolates the pectoral muscles.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Stability Ball

Stability Ball

A stability or exercise ball is a ball constructed of soft elastic and filled with air until firm.Most stability balls range from a diameter of approximately 35 to 85 centimeters (14 to 34 inches).

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

stability ball fly  - step 1

Step 1

Lie on the ball with your shoulders with your shoulders across the middle while holding the dumbbells over your chest.

stability ball fly  - step 2

Step 2

Lower the dumbbells to the side until your triceps touch the side of the ball.

stability ball fly  - step 3

Step 3

Lift the dumbbells back up to the starting position.