Ball Alternating Dumbbell Chest Flyes
Chest Building and Chest Toning Exercises

On this site, you'll learn all the best chest toning exercises and chest building exercises. This page show you how to do alternating chest flyes on a stability ball.

Men and women often do different exercises in their workouts, but every exercise has a benefit for both women and men.

If toning is more your goal, aim for lighter weights and more repetitions (12-25), and if building muscle is more your goal aim for heavier weights and less repetitions (1-12).

The beauty of using a stability ball for chest exercises is that you get extra core work at the same time you work your chest muscles.

Here are instructions for this chest exercise.

Chest Building and Chest Toning Exercises:
Alternating Chest Flyes on a Stability 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.

Form: 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.

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

You can challenge your stability further by placing your feet closer together.

If this exercise is too challenging, try mastering regular chest flyes on a ball.

And if you want a serious core challenge, try doing 1 arm chest flyes on a ball.


The stability ball is a great way to challenge your core while you also challenge the chest muscles, and moving your arms in an alternating fashion further increases the stability challenge.

If you want to increase your core stability, try incorporating the stability ball or other balance tools in your chest workouts.

Yours in Health,
Dr. Charles PT/PT

Return to a List of the Best Chest Building and Chest Toning Exercises

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