Dumbbell Press on Exercise Ball
Description
The dumbbell press on an exercise ball replaces the flat bench with a stability ball. Your upper back rests on the ball while feet support your body on the floor. The unstable surface adds significant core, glute, and shoulder stabilizer demand to the standard dumbbell press.
Equipment Required
Dumbbell Press on Exercise Ball Instructions
- Sit on a stability ball holding dumbbells at your thighs. Walk your feet forward and roll down until your upper back rests on the ball.
- Bridge your hips up so your body forms a straight line from knees to shoulders.
- Bring the dumbbells to your shoulders, palms forward.
- Press both dumbbells up to lockout above your chest.
- Lower under control to your chest.
- Maintain the bridge throughout. Keep the ball stable.
- Use lighter weight than flat bench dumbbell press.
- Aim for 8 to 12 reps per set.
Dumbbell Press on Exercise Ball Form & Visual
Dumbbell Press on Exercise Ball Benefits
- Adds core and stabilizer demand to DB press
- Builds glute endurance from the bridge
- Challenges shoulder stabilizers
- Useful variation for stability training
- Engages the full body
- No bench needed
Dumbbell Press on Exercise Ball Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Gluteus maximus (bridge hold)
- Core (heavy stabilizer)
- Hamstrings (bridge hold)
Dumbbell Press on Exercise Ball Variations & Alternatives
- Dumbbell Bench Press (flat)
- Barbell Press on Stability Ball
- Dumbbell Floor Press
- Single-Arm DB Press on Ball
- Dumbbell Incline Press
