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All exercises

Dumbbell press on exercise ball

Intermediate

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

What it works

Primary muscle

Chest

Also works

Front deltsTriceps

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 dumbbells in each hand, resting on your thighs.
  2. 2Slowly walk your feet forward, rolling the exercise ball until your lower back is supported on the ball and your knees are at a 90-degree angle.
  3. 3Raise the dumbbells to shoulder height, palms facing forward.
  4. 4Press the dumbbells upward until your arms are fully extended.
  5. 5Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Weighted svend pressWeight plate
  • Kettlebell alternating press on floorKettlebell
  • Kettlebell one arm floor pressKettlebell
  • Barbell decline wide-grip pressBarbell
  • Cable press on exercise ballCable
  • Dumbbell incline press on exercise ballDumbbell

Easier variations

  • Dumbbell lying hammer pressDumbbell

Harder variations

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

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