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Dumbbell Decline Press on Stability Ball
A horizontal push exercise using dumbbells on a stability ball in decline position that targets the lower chest, anterior deltoids, and triceps for strength and hypertrophy while challenging core stability.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Chest, Abs, Glutes, Obliques, Hamstrings
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest
Shoulders
7/10Anterior Delts
Triceps
7/10Chest
5/10Upper Chest
Abs
5/10Rectus Abdominis
Glutes
4/10Glute Max
Obliques
4/10External Obliques
Hamstrings
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit on the stability ball with dumbbells on thighs. Roll back until upper back rests on ball, hips lower than shoulders, feet flat and hip-width apart, forming a straight line from knees to shoulders. Raise dumbbells to chest sides with palms forward.
- Inhale and lower dumbbells to chest level, elbows at 90 degrees.
- Keep wrists straight and core braced.
- Exhale and press dumbbells up over chest, squeezing lower chest.
- Maintain slight elbow bend at top.
- Repeat for reps, controlling descent.
- Sit up carefully to exit.
Coaching Tips
Form Cues
- Brace core tight
- Elbows tuck slightly
- Press through chest
- Hips stay elevated
- Feet planted firm
Breathing
Inhale during eccentric lowering; exhale and brace core during concentric press.
Tempo
3-1-1
Range of Motion
Lower until upper arms parallel to floor; press until arms nearly extended above chest without locking elbows.
Safety
Safety Notes
- Use lighter weights due to instability
- Ensure ball is properly inflated and sized
- Stop if lower back strain occurs
- Have spotter for heavy sets
- Avoid if core or shoulder issues present
Spotting
Spotter assists with dumbbell handover and supports wrists/elbows during press if needed; recommended for heavier loads to prevent drops.
Common Mistakes
- Arching lower back
- Allowing hips to sag
- Flaring elbows excessively
- Using momentum to bounce
- Locking elbows at top
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Balance issues
- Recent abdominal surgery
Flexibility Needed
- Shoulder flexion to 90 degrees
- Adequate core stability
- Hip mobility for decline position
Build Up First
- Master basic dumbbell bench press
- Proficiency with stability ball balance
- Core bracing technique
Also known as
Stability Ball Decline Dumbbell Press, Swiss Ball Decline DB Press, Decline DB Chest Press on Ball
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