Chest Exercise · Dumbbell

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Dumbbell One Arm Press On Exercise Ball

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.

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Also known as: Db One Arm Press On Exercise Ball, Dumbell One Arm Press On Exercise Ball

Category

Chest

Equipment

Dumbbell

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

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.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell One Arm Press On Exercise Ball mainly targets your Pectorals, with your Shoulders helping support the movement, along with your Triceps, Core.

More Chest Exercises

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

More Pectorals Exercises

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

Equipment Alternatives

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

Chest Dip Body Weight · Pectorals Barbell Bench Press Barbell · Pectorals Cable Bench Press Cable · Pectorals Kettlebell Alternating Press On Floor Kettlebell · Pectorals

FAQ

What muscles does the Dumbbell One Arm Press On Exercise Ball work?

The Dumbbell One Arm Press On Exercise Ball mainly works your pectorals. It also helps strengthen your shoulders and triceps, core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Dumbbell One Arm Press On Exercise Ball?

You do the Dumbbell One Arm Press On Exercise Ball with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Dumbbell One Arm Press On Exercise Ball?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Dumbbell One Arm Press On Exercise Ball?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Dumbbell One Arm Press On Exercise Ball?

The Chest Dip trains your pectorals with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.