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Chest Exercise · Dumbbell

Dumbbell One Arm Press On Exercise Ball exercise animation

Dumbbell One Arm Press On Exercise Ball

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Pressing one dumbbell at a time while balanced on a stability ball combines unilateral chest loading with a genuine core and hip stability challenge. The chest still gets worked through a full pressing range, but a good portion of the effort goes toward staying centered on the ball. It's best used as a stability-focused accessory rather than a primary strength movement.

How to Do the Dumbbell One Arm Press On Exercise Ball

  1. Sit on an exercise ball with your feet planted on the floor and your knees bent to roughly 90 degrees.
  2. Hold a dumbbell in one hand and position it at shoulder height, elbow bent and palm facing forward.
  3. Press the dumbbell upward under control until your arm is fully extended, keeping your core braced and your balance steady on the ball.
  4. Hold briefly at the top, then lower the dumbbell back down under control.
  5. Continue for the target number of reps, then switch arms.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Dumbbell One Arm Press On Exercise Ball primarily targets the Pectorals, with Shoulders as the primary synergist muscle group, along with the Triceps, Core.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have dumbbell? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Dumbbell One Arm Press On Exercise Ball work?
The Dumbbell One Arm Press On Exercise Ball primarily targets the pectorals, with the shoulders and triceps, core assisting.
What equipment do I need for the Dumbbell One Arm Press On Exercise Ball?
The Dumbbell One Arm Press On Exercise Ball is done with a dumbbell.
What's a good alternative to the Dumbbell One Arm Press On Exercise Ball?
If you don't have access to a dumbbell, the Archer Push Up targets the same pectorals using body weight instead.