Dumbbell Press Chest Exercise On A Ball

Dumbbell Press Chest Exercise On A Swiss Ball

The Stability Ball is a great tool and doing Chest Press on a Swiss Ball will increase your core stability. Core stability is important for functional and athletic performance, and having a strong core can help to prevent injury.

It's not always necessary to use an Exercise Swiss Ball but if your goal is to increase core stability, the Exercise Swiss Ball will definitely assist in that goal. Because the ball is unstable, your core Muscles will have to work harder to keep your body stable.

And because your body will be less stable when compared to a bench your Shoulder stabilizers will have to work harder to keep the Dumbbells in the correct position.Lastly, because your lower body supports your weight, your Hips and Glutes will be strengthened at the same time your balance and coordination improves. 

Dumbbell Chest Press Exercise With 2 Dumbbells On A Ball

Doing the Dumbbell Chest Press on a ball will make your Shoulders, Core, and Hips all work a little harder. For this reason, you will have to use a lighter weight when you are on the ball compared to a bench.

Starting Position:: Begin by sitting on the Ball and hold 2 Dumbbells. Then, slowly walk yourself forwards until your hips are off the Ball and your head and upper back are supported on the ball. Keep your feet facing forwards and firmly on the floor or place, and keep your palms facing down.

Process:: While keeping your core tight, exhale and press the Dumbbells up towards the ceiling. Pause for a brief moment and then slowly lower to the starting position.

Tips:: Make sure you engage your core Muscles so that your body remains stable throughout, and move in a slow and controlled manner.

Alternating Dumbbell Chest Press Exercise On A Ball

Doing the Alternating Dumbbell Chest Press on a ball will make your Shoulders, Core, and Hips all work a little harder. For this reason, you will have to use a lighter weight when you are on the ball compared to a bench.

Starting Position:: Begin by sitting on the ball and hold 2 Dumbbells. Then, slowly walk yourself forwards until your hips are off the ball and your head and upper back are supported on the ball. Keep your feet facing forwards and firmly on the floor or place, and keep your palms facing down.

Process:: While keeping your core tight, exhale and press one Dumbbell up towards the ceiling. Pause slightly at the top and then lower that Dumbbell back to the starting position. Then, press the other Dumbbell up towards the ceiling. Repeat for the desired number of reps on each side.

Tips:: Make sure you engage your core Muscles so that your body remains stable throughout, and move in a slow and controlled manner.

Single Arm Dumbbell Chest Press Exercise On A Ball

Doing the Single Arm Dumbbell Chest Press on a ball will make your Shoulders, Core, and Hips all work a little harder. For this reason, you will have to use a lighter weight when you are on the ball compared to a bench.

Starting Position:: Begin by sitting on the ball and hold 1 Dumbbell in your hand. Then, slowly walk yourself forwards until your hips are off the ball and your head and upper back are supported on the ball. Keep your feet facing forwards and firmly on the floor or place, and keep your palm facing down. You can place your opposite hand on your hip to offer some stabilization.

Process:: While keeping your core tight, exhale and press the Dumbbell up towards the ceiling. Pause slightly at the top and then lower back to the starting position.

Tips:: Make sure you engage your core Muscles so that your body remains stable throughout, and move in a slow and controlled manner. 

There are so many different ways to challenge your core stability while Lifting Weights for your upper body on Swiss Ball. You may change the way you move your Arms (2 Arms, Alternating Arms, or Single Arm at a time). You can change your base of support. And you can use tools that are unstable, like the Exercise ball. For the Beginners don't go with heavy weights in very beginning. Return to the Chest Exercise Page to see the others Chest Exercises.