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All exercises

Dumbbell one arm press on exercise ball

Intermediate

Dumbbell one arm press on exercise ball is a compound dumbbell exercise for the chest, also working the front delts, triceps, and abs.

Trained one side at a time.

What it works

Primary muscle

Chest

Also works

Front deltsTricepsAbs

Equipment
Dumbbell
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. 2Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward.
  3. 3Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball.
  4. 4Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch to the other arm.

What to do instead

  • Cable one arm press on exercise ballCable
  • Cable press on exercise ballCable
  • Dumbbell incline one arm press on exercise ballDumbbell
  • Dumbbell press on exercise ballDumbbell
  • Dumbbell incline press on exercise ballDumbbell
  • Dumbbell incline one arm pressDumbbell

Easier variations

  • Dumbbell lying hammer pressDumbbell

Harder variations

  • Cable one arm incline press on exercise ballCable
Logged today · 2 min restDumbbell one arm press on exercise ball

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