Exercise guide · Advanced · Compound

Cable Incline Fly (On Stability Ball): How to Do It & Muscles Worked

The cable incline fly on a stability ball is a chest isolation exercise that uses cables and a stability ball to target the pectoral muscles while also engaging the core and stabilizer muscles. The instability of the ball increases the balance and coordination required.

Primary muscles
Chest
Secondary muscles
Shoulders , Triceps
Equipment
Cable
Level · type
Advanced · Compound
Demonstration of the cable incline fly (on stability ball)
Front view: muscles worked by the cable incline fly (on stability ball). Primary: chest. Secondary: shoulders and triceps.
Back view: muscles worked by the cable incline fly (on stability ball). Primary: chest. Secondary: shoulders and triceps.
Primary Secondary

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

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

Sets, reps and programming

Suggested sets, reps and rest for the cable incline fly (on stability ball) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Incline Fly (On Stability Ball) alternatives

More exercises that train the chest as their main target:

More chest exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.