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Stability Ball Dumbbell Chest Press

Intermediate

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Dumbbell chest press performed on a stability ball that targets chest, shoulders, and triceps while engaging core for stability to build upper body strength, balance, and muscular endurance.

About Exercise

Equipment

Dumbbells, Stability Ball

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Chest, Shoulders

Secondary Muscles

Abs

Popularity Score

Goals

Strength

Hypertrophy

Stability

Training Style

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Chest

10/10

Upper Chest

Shoulders

8/10

Anterior Delts

Triceps

7/10

Abs

5/10

Programming

Typical Rep Range

8-12 reps

Rest Between Sets

60-90 seconds

How to Perform

Sit on the stability ball with a dumbbell on each thigh. Roll back until your upper back and head rest on the ball, feet flat on the floor hip-width apart, knees at 90 degrees. Lift hips to form a straight line from knees to shoulders, holding dumbbells over your chest with arms extended and slight elbow bend.

Inhale and slowly lower dumbbells to sides of chest, bending elbows until upper arms are slightly below parallel.
Keep core tight and hips elevated throughout.
Exhale and press dumbbells straight up toward ceiling, squeezing chest at top.
Maintain slight bend in elbows at full extension.
Control descent to avoid bouncing.
Repeat for reps, keeping body stable on ball.

Coaching Tips

Form Cues

Hips high and glutes engaged
Shoulder blades pinched back
Elbows at 45 degrees to body
Core tight, no sagging
Squeeze chest at top

Breathing

Inhale during the lowering phase and exhale forcefully as you press the weights up, bracing your core throughout.

Tempo

3-1-1

Range of Motion

Lower until elbows form 90 degrees or upper arms slightly below parallel to floor; press until arms are nearly extended over shoulders without locking elbows.

Safety

Safety Notes

Start with light weights to master stability
Ensure ball is properly inflated and rated for your weight
Avoid if acute shoulder or lower back issues
Perform on non-slippery surface
Have spotter for heavy loads when entering/exiting position

Spotting

Spot from sides assisting with dumbbells during setup and exit; not typically needed for the press itself due to instability—use lighter weights or safeties if available.