Stability Ball Chest Press | Illustrated Exercise Guide

Primary muscles: Chest
Secondary muscles: Triceps, shoulders, core
Equipment: Dumbbells, stability ball
Exercise for the opposite muscles: Dumbbell wide row

STABILITY BALL CHEST PRESS INSTRUCTIONS

1. Lie with the middle of your upper back firmly on top of a stability ball, keep your knees bent and hold a dumbbell in each hand.
2. Push the dumbbells up toward the ceiling, with your palms facing your feet and your arms directly over your shoulders.
3. Lower your arms down and to the sides and repeat the movement.

PROPER FORM AND BREATHING PATTERN

Keep your head and spine in a neutral position, raise the hips, tighten your core and breathe out as you squeeze your chest and push the dumbbells up. Don’t lock your elbows and inhale as you lower the dumbbells until your arms are slightly below parallel to the floor.

EXERCISE BENEFITS

The stability ball chest press strengthens the shoulders, triceps, and chest muscles and it also requires you to engage your core for stabilization. This exercise allows your triceps and chest to move through a broader range of motion than in the floor press, targeting your chest to a greater degree.

DEMONSTRATION

SETS AND REPS

Start with the floor press and, once you’re comfortable with your form, advance to the stability ball or bench press. Add 2 or 3 sets of 12 to 15 repetitions to your upper body or full body routines.