Dumbbell Press on Exercise Ball
Perform a dumbbell chest press on an exercise ball to engage your pectoralis major, anterior deltoids, and triceps while challenging core stability.
- Movement
- Compound
- Force
- Push
- Per set
- 30s
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Press on Exercise Ball
Dumbbell Svend Press
Chest · Pectoralis Major Clavicular Head · Dumbbell
Dumbbell One Arm Press on Exercise Ball
Chest · Pectoralis Major Sternal Head · Dumbbell
Dumbbell Bench Press
Chest · Pectoralis Major Clavicular Head · Dumbbell
Dumbbell Lying Hammer Press
Chest · Pectoralis Major Clavicular Head · Dumbbell
Description
An exercise that targets the chest, shoulders and triceps by pressing dumbbells while sitting on an exercise ball.
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How to do Dumbbell Press on Exercise Ball
- 01Setup
Sit on an exercise ball with a dumbbell in each hand, resting on your thighs, and your feet flat on the floor, hip-width apart.
- 02Setup
Walk your feet forward, rolling down the ball until your head and upper back are supported, forming a bridge with your hips lifted. Position the dumbbells above your chest with palms facing each other or slightly forward, elbows bent at about 45 degrees.
- 03
Inhale as you slowly lower the dumbbells out to the sides in a controlled arc, keeping your elbows slightly bent and stopping when your upper arms are parallel to the floor or just below.
- 04
Exhale as you powerfully press the dumbbells back up towards the ceiling, squeezing your chest at the top, without allowing the dumbbells to touch.
- 05
Maintain a stable core and a flat back throughout the movement, ensuring your hips remain elevated and your body forms a straight line from knees to shoulders. Repeat for the desired number of repetitions.
Tips
- Actively brace your core and glutes throughout the exercise to maintain stability on the ball and prevent your hips from sagging.
- Keep a slight bend in your elbows at the top of the movement to protect your joints and maintain continuous tension on the chest muscles.
- Focus on a slow, controlled eccentric (lowering) phase to maximize muscle engagement and prevent injury.
- Ensure your feet are firmly planted directly under your knees and providing a stable base; adjust their width to find optimal balance.
Common mistakes
- Avoid letting your hips drop during the set; actively engage your glutes and core to keep your body in a straight line from knees to shoulders.
- Do not use momentum to "bounce" the dumbbells off your chest at the bottom; control the movement through its full range of motion.
- Prevent your elbows from flaring excessively outwards, which can strain the shoulders; keep them at approximately a 45-degree angle relative to your torso.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Press on Exercise Ball work?
Dumbbell Press on Exercise Ball primarily targets Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii.
Is Dumbbell Press on Exercise Ball good for beginners?
Dumbbell Press on Exercise Ball is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Press on Exercise Ball?
You need Dumbbell to perform Dumbbell Press on Exercise Ball. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Press on Exercise Ball?
Actively brace your core and glutes throughout the exercise to maintain stability on the ball and prevent your hips from sagging. Keep a slight bend in your elbows at the top of the movement to protect your joints and maintain continuous tension on the chest muscles. Focus on a slow, controlled eccentric (lowering) phase to maximize muscle engagement and prevent injury. Ensure your feet are firmly planted directly under your knees and providing a stable base; adjust their width to find optimal balance.
What are common mistakes when doing Dumbbell Press on Exercise Ball?
Avoid letting your hips drop during the set; actively engage your glutes and core to keep your body in a straight line from knees to shoulders. Do not use momentum to "bounce" the dumbbells off your chest at the bottom; control the movement through its full range of motion. Prevent your elbows from flaring excessively outwards, which can strain the shoulders; keep them at approximately a 45-degree angle relative to your torso.
Related exercises
Dumbbell Single Arm Floor Press
Chest · Pectoralis Major Sternal Head · Dumbbell
Dumbbell Single Arm Alternate Decline Bench Press
Chest · Pectoralis Major Sternal Head · Dumbbell
Dumbbell Seated Upright Alternate Squeeze Press
Chest · Deltoid Anterior · Dumbbell
Dumbbell One Arm Decline Chest Press
Chest · Pectoralis Major Sternal Head · Dumbbell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store