Smart Workout Diary
Cable Incline Fly Stability Ball
The stability ball incline cable fly is a chest isolation exercise performed with the upper back supported on a stability ball in an inclined position. Bringing the cable handles together in a wide arc primarily trains the chest, with emphasis on the upper chest, while the shoulders and core help control the position. It supports chest muscle development and improves control under constant cable tension.
Demonstration
Instructions
- Set two cable pulleys to a low position and select a light, equal resistance on each side. Place a stability ball centrally between the pulleys.
- Hold one handle in each hand, then carefully lean your upper back onto the ball. Walk your feet forward until your torso forms a stable incline; keep your feet flat and knees bent.
- Start with your arms open to the sides, elbows softly bent, palms facing upward or inward, and handles level with or slightly below your chest.
- Exhale and bring the handles together over your upper chest in a wide hugging arc. Keep the elbow angle nearly unchanged and squeeze your chest without letting the ball roll.
- Inhale as you slowly open your arms until you feel a comfortable chest stretch, maintaining a neutral neck and steady hips. Finish the set under control before stepping away from the ball.
