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- Target muscle: Upper Pectoralis Major
- Synergists: Anterior Deltoid, Triceps Brachii
- Dynamic stabilizer: Biceps Brachii, short head
- Mechanics: Compound
- Force: Push
- Sit on a stability ball with a dumbbell in each hand.
- 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.
- Spread your legs and place your feet flat on the floor.
- Position the dumbbells to the sides of your chest, with your elbows bent and tucked in to your body a little.
- Exhale as you press the dumbbells vertically upward until your elbows are almost fully extended.
- Inhale as you slowly lower the dumbbells to the starting position.
- 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