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Stability Ball Dumbbell Chest Press
A chest pressing variation using dumbbells while stabilizing the body on a stability ball. This targets the chest and shoulders for hypertrophy and significantly engages the core for stability and anti-extension.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest, Lower Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head
Abs
5/10Rectus Abdominis, Transverse Abdominis
Glutes
4/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit on the stability ball holding dumbbells, then walk your feet forward until your upper back and head rest flat on the ball. Your knees should be bent 90 degrees, hips lifted to form a stable bridge with the torso parallel to the floor.
- Hold the dumbbells over your chest with palms forward and arms extended.
- Slowly lower the weights toward your chest, controlling the movement.
- Pause briefly when your upper arms are level with the floor.
- Powerfully press the dumbbells straight up until your arms are fully extended.
- Maintain a rigid bridge position throughout the set.
- Repeat for the desired number of repetitions.
Coaching Tips
Form Cues
- Hips up high
- Squeeze the glutes
- Shoulders pinned back
- Press straight up
- Keep core tight
Breathing
Inhale as you lower the weights and exhale as you press them up, maintaining a deep core brace throughout the set.
Tempo
3-0-1
Range of Motion
Lower the dumbbells until your elbows are near a 90-degree angle or slightly below, ensuring control and constant tension.
Safety
Safety Notes
- Requires significant core stabilization; use lighter weights initially.
- Ensure feet are planted firmly to prevent sliding off the ball.
- Stop immediately if sharp shoulder or lower back pain occurs.
Spotting
Not recommended; use lighter weights or switch to a stable bench if a spotter is required for heavy lifting.
Common Mistakes
- Allowing the hips to drop or sag
- Flaring the elbows out too wide
- Using excessive weight that compromises stability
- Bouncing the weights at the bottom
When to Avoid
- Acute shoulder or elbow injuries
- Lack of foundational core strength
Flexibility Needed
- Good shoulder joint stability
Build Up First
- Competency in core bracing techniques
- Ability to perform flat dumbbell chest press
Also known as
Exercise Ball Dumbbell Bench Press, Dumbbell Press (Stability Ball)
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