Incline Exercise Ball Flyes

How to do the Incline Exercise Ball Flyes

Incline Ball Flyes can be performed by lying as you would during a ball crunch and then slowly lower your bum so that your upper shoulder blades are on the edge of the ball. Now with dumbbells in your hand and at your side slowly raise them as you would during a bench fly. This is an advanced exercise but extremely important for all sports such as: Golf, Hockey, Soccer, Rugby and Baseball etc.

Incline Ball Flyes Spotter Information:

Stand behind the exerciser making sure they can perform the exercise properly and make sure they don't lose their balance and fall.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Isolation
  • Home
  • Dumbbells
  • Exercise Ball
  • Swiss Ball

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
33.7 lbs11 42.4 lbs

What is a good starting weight?

Based on an average weight lifted of 33.7 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 16 lbs and aim for 12-15 reps.


Workouts Plans with Incline Exercise Ball Flyes

Purpose Type Level
Sport Specific Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.