Instructions

1

Sit on a stability ball positioned in the center of a cable machine with feet firmly planted on the floor. Position the ball so your back and shoulders are supported. Set cable pulleys to chest height on both sides.

2

Grasp the cable handles with a neutral grip (palms facing each other) at chest level. Keep elbows slightly bent and shoulders relaxed. Engage your core to stabilize the ball.

3

Slowly allow the handles to move backward and outward in a controlled arc, resisting the cable tension. Feel a stretch across the chest as your arms extend. Maintain stability on the ball throughout the movement.

4

Drive the handles forward and together in a controlled arc by contracting the chest muscles. Bring handles back to center position at chest level. Squeeze the chest muscles at the end of the movement before returning to the start position.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior, Rectus Abdominis

EQUIPMENTCable, Stability ball

DIFFICULTYIntermediate

Overview

Focusing on the Cable Incline Fly on stability ball allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Cable, Stability ball provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Cable, Stability ball to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

Using excessive momentum to swing the Cable, Stability ball rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.

Pro Tips

Control the eccentric (lowering) phase of the Cable Incline Fly on stability ball for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Serratus Anterior, Rectus Abdominis to maintain control of the Cable, Stability ball.

Exercise Variations

Dumbbell Cable Incline Fly on stability ball
Cable Cable Incline Fly on stability ball
Banded Cable Incline Fly on stability ball

Beginner Tips

If you are new to the Cable Incline Fly on stability ball, focus on mastering the movement pattern with zero weight before adding Cable, Stability ball.

Cable Incline Fly on stability ball