Stability Ball Chest Press Bridge

Intermediate Level of Difficulty

The stability ball chest press with a hip bridge is an intermediate compound exercise that targets the chest, arms and butt.


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

stability ball chest press bridge - step 1

Step 1

Start in a high bridge with your shoulder blades placed on the center of the stability ball while holding the dumbbells over your chest.

stability ball chest press bridge - step 2

Step 2

Lower the dumbbells down to the side of your chest and drop your hips down at the same time.

stability ball chest press bridge - step 3

Step 3

Press the dumbbells back up to the starting position while pressing your hips up and squeezing your glutes.