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Stability Ball Alternating Dumbbell Chest Press

Intermediate

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This is an unstable, unilateral chest press performed on a stability ball, targeting the chest, shoulders, and triceps. It strongly challenges core stability and anti-rotation capacity for functional strength.

About Exercise

Equipment

Dumbbells, Stability Ball

Difficulty

4/5 • Intermediate

Primary Muscle Groups

Chest

Secondary Muscles

Abs, Glutes

Popularity Score

Goals

Stability

Hypertrophy

Strength

Training Style

Functional Training

Balance Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Chest

9/10

Mid Chest, Lower Chest

Triceps

7/10

Lateral Head, Long Head

Shoulders

6/10

Anterior Delts

Abs

5/10

Rectus Abdominis, Transverse Abdominis

Glutes

4/10

Glute Max

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-120 seconds • Rest longer for heavy sets focused on hypertrophy.

How to Perform

Sit on the stability ball holding dumbbells with a neutral grip; roll down until only your head and upper back are supported, forming a tight hip bridge with knees bent 90 degrees and feet flat. Brace the core to maintain a flat torso.

Press both dumbbells straight up to the starting position with arms extended.
Slowly lower one dumbbell toward the chest, stopping when the elbow is parallel to the torso.
Keep the resting arm stable at the top to maintain core tension and balance.
Contract the chest and powerfully press the dumbbell back to the starting position.
Alternate sides, lowering the opposite dumbbell while stabilizing the pressing arm.
Maintain a tight hip bridge and stable torso throughout the entire set.

Coaching Tips

Form Cues

Lock the hips high.
Brace the center.
Shoulders back and down.
Press away from self.

Breathing

Inhale deeply as you lower the dumbbell and maintain core tension by bracing the abdomen. Exhale forcefully as you press the dumbbell back up.

Tempo

3-0-1

Range of Motion

Lower the dumbbell until the upper arm is roughly parallel to the floor or slightly below the stability ball surface. Press until the elbow is nearly locked out.