Chest · Bodyweight
Weighted Plate Pullover on Stability Ball
How to do the weighted plate pullover on stability ball, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Fly
- Mechanic
- Isolation
How to do it
Lie back with your upper back and shoulders on a stability ball, hips lifted into a bridge, holding a weight plate over your chest with both hands. Keep a slight bend in your elbows and lower the plate in an arc behind your head until you feel a stretch across your chest and lats. Pull it back over your chest using your lats and chest.
- 1A deep stretch through your lats and chest as the plate travels behind
- 2your head
- 3A slight elbow bend and a tight core holding the bridge steady
- 4Your lats and pecs pulling the plate back over your chest
Common mistakes
- Avoid dropping your hips or flaring your ribs; hold the bridge
- Don't lock your elbows or let the plate drift too far; control the range
- Avoid shrugging your shoulders; keep them down away from your ears
Muscles worked
The weighted plate pullover on stability ball mainly works the mid chest, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- BicepsMinor
- ForearmsMinor
Kovo programs the weighted plate pullover on stability ball for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.