Alternating Stability Ball Chest Press

Intermediate Level of Difficulty

The alternating stability ball chest press is an intermediate upper body exercise. This exercise requires core strength and stability in order to maintain proper form on the stability ball.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Stability Ball

Stability Ball

A stability or exercise ball is a ball constructed of soft elastic and filled with air until firm.Most stability balls range from a diameter of approximately 35 to 85 centimeters (14 to 34 inches).

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

alternating stability ball chest press - step 1

Step 1

Start with your shoulders centered on top of the exercise ball with your neck in a neutral position and your hips raised.

alternating stability ball chest press - step 2

Step 2

Hold both dumbbells directly over top of your chest.

alternating stability ball chest press - step 3

Step 3

Alternate between the two dumbbells, pressing one while holding the other in its starting position.