Stability Ball Dumbbell Press

Intermediate Level of Difficulty

The dumbbell chest press is an intermediate chest exercise. The exercise uses the stability ball to increase the level of difficulty and the dumbbells to allow the arms to work independantly from one another. Both of these elements help to enage and challenge the core.


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 Triceps


Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the "flabby arm" look).

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).

Exercise Instructions

stability ball dumbbell press - step 1

Step 1

Start on your back with your shoulder blades in the center of the stability ball. Hold the dumbbells at at 45 degree angle at the armpit and the elbow. Keep your hips up and your core engaged throughout the entire exercise.

stability ball dumbbell press - step 2

Step 2

Press the dumbells up above your chest and slightly towards the center. Make sure to keep your core engaged and your hips up during the press.

stability ball dumbbell press - step 3

Step 3

Lower the dumbbells back down to the starting position using the same tempo and control used during the press.