Dumbbell press on a stability ball exercise

Dumbbell press on a stability ball

Exercise details

  • Target muscle: Lower Pectoralis Major
  • Synergists: Upper Pectoralis Major, Anterior Deltoid, Triceps Brachii, Biceps Brachii (short head only)
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Sit on a stability ball with a dumbbell in each hand.
  2. Walk your feet forward and roll your hips down and out until your torso is parallel with the floor. Your upper back should be resting on the stability ball and your knees should be bent at a 90-degree angle.
  3. Position the dumbbells to the sides of your chest, with your elbows bent and slightly tucked in to your body.


  1. Exhale as you push the dumbbells upward until your elbows are almost fully extended.
  2. Inhale as you lower the dumbbells in a controlled manner back to the starting position.
  3. Repeat for the prescribed number of repetitions.

Comments and tips

  • The dumbbell press on a stability ball activates more stabilizer muscles than does the dumbbell bench press. This is because the stability ball adds instability to the exercise, forcing more stabilizer muscles throughout the body, especially in the core, to be recruited.
  • To reduce instability and make the exercise easier, spread out your feet.
  • The point of keeping your elbows slightly tucked in to you body is to reduce pressure on your shoulder joints.
  • Getting into the right position on the stability ball and getting back up after completing the exercise can be challenging when holding heavy dumbbells. Therefore, it’s wise to practice the exercise with lighter dumbbells before going heavy.
  • See also the incline dumbbell press on a stability ball.

Dumbbell press on a stability ball video


ExRx.net, Joint Articulations

Similar Posts