Incline dumbbell press on a stability ball exercise

Incline dumbbell press on a stability ball

Exercise details

  • Target muscle: Upper Pectoralis Major
  • Synergists: Anterior Deltoid, Triceps Brachii
  • Dynamic stabilizer: Biceps Brachii, short head
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Sit on a stability ball with a dumbbell in each hand.
  2. Roll your butt down and out until your torso forms a 45-degree angle with the floor. Your back should be resting against the stability ball.
  3. Spread your legs and place your feet flat on the floor.
  4. Position the dumbbells to the sides of your chest, with your elbows bent and tucked in to your body a little.


  1. Exhale as you press the dumbbells vertically upward until your elbows are almost fully extended.
  2. Inhale as you slowly lower the dumbbells to the starting position.
  3. Repeat the press for the desired number of repetitions.  

Comments and tips

  • The purpose of using a stability ball instead of an inclined bench is to add instability to the exercise, which forces the recruitment of many stabilizer muscles, especially in your core.
  • For balance, keep your feet spread out and firmly planted on the floor.
  • Keeping your elbows tucked in a little helps to reduce the pressure on your shoulder joints.
  • Be sure that you have first mastered the standard incline dumbbell bench press before attempting the incline dumbbell press on a stability ball.
  • See also the incline one-arm dumbbell press on a stability ball.

Incline dumbbell press on a stability ball video


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