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Stability Ball Alternating Dumbbell Chest Press

Intermediate

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Alternating dumbbell press on a stability ball targets chest, shoulders, and triceps while engaging core for stability; builds upper body strength, balance, and coordination on an unstable surface.

About Exercise

Equipment

Stability Ball, Dumbbells

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Chest

Secondary Muscles

Abs, Obliques, Glutes

Popularity Score

Goals

Strength

Hypertrophy

Stability

Training Style

Functional Training

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Chest

9/10

Mid Chest

Shoulders

7/10

Anterior Delts

Triceps

6/10

Abs

5/10

Rectus Abdominis

Obliques

4/10

Glutes

3/10

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-90 seconds

How to Perform

Sit on the stability ball with dumbbells on your thighs. Walk feet forward to roll back until upper back and head rest on the ball, then lift hips into a bridge position with feet flat and shoulder-width apart.

Raise dumbbells over chest with palms facing forward and elbows slightly bent.
Lower one dumbbell toward chest until elbow is at 90 degrees, keeping the other arm extended.
Press the lowered dumbbell back up to full extension without locking elbow.
Alternate by lowering the other dumbbell as the first returns to top.
Maintain stable bridge and brace core to prevent rotation.
Continue alternating for reps.
Lower both dumbbells to chest and roll up to seated position to finish.

Coaching Tips

Form Cues

Brace core tight
Keep hips elevated
Elbows at 45 degrees
Avoid body rotation
Feet planted firm
Neutral wrist position

Breathing

Inhale as you lower each dumbbell, exhale as you press up; brace core throughout.

Tempo

3-1-1

Range of Motion

Lower until upper arm is parallel to floor; press to full arm extension without elbow lockout.

Safety

Safety Notes

Start with light weights to master stability
Avoid if acute shoulder or lower back issues
Use spotter for getting on/off with heavy dumbbells
Keep feet wide for base if needed
Do not drop dumbbells abruptly
Ensure ball is properly inflated

Spotting

Spot from sides to assist stability or catch dumbbells if needed; not typically required but helpful for heavier loads or beginners to prevent falls.

Common Mistakes

Hips sagging down
Excessive torso rotation
Flaring elbows wide
Jerky movements
Head lifting off ball
Uneven alternating pace

When to Avoid

Shoulder impingement
Lower back pain
Balance issues
Recent wrist injury

Flexibility Needed

Shoulder flexion to 90 degrees
Hip extension for bridge
Ankle dorsiflexion for foot stability

Build Up First

Master basic dumbbell chest press
Core bracing technique
Stability on ball with bodyweight bridge

Also known as

Swiss Ball Alternating DB Chest Press, Exercise Ball Alternating Dumbbell Press, Alternating Stability Ball Chest Press, Swiss Ball Dumbbell Alternating Press