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Dumbbell Incline Press on Stability Ball
A stability ball variation of the incline dumbbell press targeting upper chest, shoulders, and triceps while demanding core activation for balance; used for upper body strength and stability.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
4/5 • Advanced
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Abs
4/10Rectus Abdominis, Transverse Abdominis
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit on stability ball with dumbbells on thighs. Roll back so upper back and shoulders rest on ball, knees bent 90 degrees, feet flat and hip-width apart, forming a 45-degree torso incline.
- Engage core and glutes to stabilize.
- Position dumbbells at chest sides, palms forward, elbows bent 90 degrees.
- Press dumbbells upward until arms nearly extended above chest.
- Lower dumbbells controlled to starting position.
- Repeat for reps.
Coaching Tips
Form Cues
- Keep core tight
- Elbows at 45 degrees
- Press straight up
- Maintain bridge position
- Avoid arching back
Breathing
Inhale as you lower the dumbbells; exhale as you press up while bracing your core.
Tempo
3-1-2
Range of Motion
Lower until elbows at 90 degrees below shoulders; press until arms nearly straight without locking elbows.
Safety
Safety Notes
- Master flat dumbbell press first
- Start with light weights
- Keep feet firmly planted
- Avoid if acute shoulder or back issues
- Use spotter for heavy sets
Spotting
Spot from behind at elbows for heavy sets; assist upward if needed, or use lighter weights without spotter on stable surface.
Common Mistakes
- Allowing hips to sag
- Flaring elbows wide
- Using momentum
- Dropping weights uncontrollably
- Losing ball balance
When to Avoid
- Acute shoulder impingement
- Lower back instability
- Recent wrist injury
Flexibility Needed
- Shoulder flexion to 150 degrees
- Ankle stability for foot placement
- Core bracing ability
Build Up First
- Proficiency in standard incline dumbbell press
- Balance on stability ball
- Proper hip hinge and bridge form
Also known as
Stability Ball Incline Dumbbell Press, Swiss Ball Incline DB Press, Incline Dumbbell Chest Press on Exercise Ball
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