Cable Incline Fly (on Stability Ball)

Target muscle

Pectorals

Also works

Deltoids, triceps

Equipment

Cable

Body part

Chest

How to do the cable incline fly (on stability ball)

1. Set up a stability ball at an incline angle.
2. Attach the cable handles to the high pulleys of a cable machine.
3. Sit on the stability ball facing away from the machine, with your feet firmly planted on the ground.
4. Grasp the cable handles with an overhand grip, palms facing forward.
5. Lean forward slightly, keeping your back straight and core engaged.
6. With a controlled motion, bring your arms out to the sides, keeping a slight bend in your elbows.
7. Continue the motion until your arms are parallel to the ground.
8. Pause for a moment, then slowly return to the starting position.
9. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the chest (pectorals). The deltoids and triceps work as secondary muscles. See all chest exercises or every cable exercise.