Demo & instructions
Stability Ball Dumbbell Press
Also known as: Swiss Ball Dumbbell Chest Press, Ball Dumbbell Bench Press, Stability Ball Chest Press
Instructions
A dumbbell chest press with your upper back resting on a ball and your hips held up like a bridge. It trains the chest while the glutes and trunk keep you level, and works well when no bench is free.
- Movement
- Horizontal push
- Type
- Compound
- Level
- Intermediate
- Typical range
- 8–20 reps
Setup
- 1Sit on the ball with a dumbbell resting on each thigh.
- 2Walk your feet forward and lie back until your head, neck, and shoulder blades are supported by the ball.
- 3Plant your feet flat and wide, lift your hips level with your knees, and bring the dumbbells to the sides of your chest.
Execution
- 1Press both dumbbells up over your chest until your arms are straight.
- 2Keep your hips lifted and your feet pressing firmly into the floor.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
