Exercise Detail

dumbbell one arm chest fly on exercise ball

The dumbbell one arm chest fly on exercise ball is a unilateral chest exercise that also challenges core stability and balance by using an exercise ball as the base of support. It targets the pectoral muscles and also works the shoulders and triceps.

ChestStrengthAdvancedMedia available

Equipment

Dumbbell

Instructions

Sit on an exercise ball with a dumbbell in one hand and your feet flat on the ground.
Walk your feet forward, rolling the ball until your upper back is supported on the ball and your head, neck, and shoulders are off the ball.
Extend your arm with the dumbbell straight up above your chest, palm facing inward.
Slowly lower the dumbbell out to the side, keeping a slight bend in your elbow.
Pause for a moment when your arm is parallel to the ground.
Engage your chest muscles to bring the dumbbell back up to the starting position.
Repeat for the desired number of repetitions, then switch arms.

Tips

No coaching tips are available for this exercise yet.

Variations

No variations have been listed yet.

Related Chest Exercises

Back to all exercises

archer push up

The archer push up is a challenging bodyweight exercise that targets the pectorals and also works the triceps, shoulders, and core. It involves performing a push-up while extending one arm out to the side, increasing the load on the working arm and requiring significant strength, balance, and coordination.

assisted seated pectoralis major stretch with stability ball

The assisted seated pectoralis major stretch with a stability ball is a stretching exercise that targets the chest muscles, specifically the pectorals, and also involves the shoulders and triceps. It is performed while seated on a stability ball, using the ball to assist in deepening the stretch.

assisted wide-grip chest dip (kneeling)

The assisted wide-grip chest dip (kneeling) is a machine-based exercise targeting the pectorals, with secondary emphasis on the triceps and shoulders. The assistance from the machine makes it accessible for those who may not yet have the strength for unassisted dips.

band bench press

The band bench press is a resistance exercise targeting the pectoral muscles using a resistance band. It mimics the traditional bench press but uses bands instead of weights, making it accessible and effective for building chest strength with less equipment.