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Taking A Look At The Dumbbell Fly On The Swiss Ball

I was recently reading the article titled “Unilateral Supine Dumbbell Fly Using A Stability Ball” that was published in the strength and conditioning journal in 2011 and thought I would highlight some of the key take home messages.

Now before I summarise some of the key messages, I must say that I will often have a client perform a dumbbell press or fly when lying on a swiss ball if I am wanting them to focus on creating stability through the trunk and shoulder girdle.  Typically I will only have clients work with light to moderate loads due to the client base that attends our clinic for exercise rehab and strength and conditioning.  The big challenge one faces when wanting to perform a horizontal press or fly movement when lying on a stability swiss ball is that they must be able to get on and off the swiss ball safely.  I require all of my clients to do this on their own without needing to pass the weight to them when already on the swiss ball as they are likely to be doing this exercise in a training environment where someone might not be able to pass the weight to them.

I have included a youtube video demonstrating this exercise below.

Key Article Messages

  • The unilateral dumbbell swiss ball fly requires one to use the muscles of the shoulder girdle, trunk (core) and legs.
  • Performing a unilateral exercise on a swiss ball requires one to use all of their kinetic chain.
  • It is important to select a swiss ball that suits your height dimensions.  Swiss balls typically vary in size from 55cm to 65cm.
  • When performing the unilateral dumbbell swiss ball fly, it is important to maintain a trunk position parallel to the floor and one must be able to safely stabilise themselves in this position.

This blog post was written by osteopath Heath Williams at Principle Four Osteopathy.  At Principle Four Osteopath we provide a range of services, including osteopathy manual therapy consultations, functional movement screening, exercise prescription, strength and conditioning and rehabilitation.

Principle Four Osteopathy is one of Melbourne City CBD and Docklands leading osteopathy clinics.  Both clinics are equipped with training equipment so that we are able to get you actively involved and moving towards a better moving you.

Principle Four Osteopathy CBD clinic is located at 29 Somerset Place, Melbourne 3000.

Principle Four Osteopathy Docklands clinic is located at 717 Bourke St, Docklands, 3008.

Book an appointment online at www.principlefourosteopathy.com or call 03 9670 9290.