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Chest Exercise · Dumbbell

Dumbbell Press On Exercise Ball exercise animation

Dumbbell Press On Exercise Ball

Category
Chest
Equipment
Dumbbell
Target
Pectorals

Pressing from a stability ball instead of a bench mimics a flat bench press while adding a real balance requirement through the hips and core to stay level. It won't allow nearly as much weight as a stable bench, since some capacity has to go toward staying centered. It's a reasonable substitute for home training without a bench, more than an upgrade on the standard press.

How to Do the Dumbbell Press On Exercise Ball

  1. Sit on an exercise ball with your feet planted on the floor and a dumbbell in each hand resting on your thighs.
  2. Walk your feet forward gradually, rolling the ball back until your lower back is supported on it and your knees are bent to roughly 90 degrees.
  3. Raise the dumbbells to shoulder height, palms facing forward.
  4. Press the dumbbells upward until your arms are fully extended.
  5. Hold briefly at the top, then lower the dumbbells back down under control.
  6. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Calorie Burn & Set Tracker

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

Muscles Worked

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

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 Press On Exercise Ball work?
The Dumbbell Press On Exercise Ball primarily targets the pectorals, with the shoulders and triceps assisting.
What equipment do I need for the Dumbbell Press On Exercise Ball?
The Dumbbell Press On Exercise Ball is done with a dumbbell.
What's a good alternative to the Dumbbell 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.