Stability Ball One Arm Chest Press

Intermediate Level of Difficulty

The one arm chest press is an excellent exercise that builds not only chest strength but core strength as well. It uses the stability ball to add another element of instability to make this a very challenging exercise.


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 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 one arm chest press - step 1

Step 1

Start with your shoulder blades centered on top of the stabilty ball and your hips raised up to form a solid bridge. Start with the dumbbell in one hand at the side of your armpit and your core engaged.

stability ball one arm chest press - step 2

Step 2

While maintaining a solid bridge and engaged core, press the dumbbell up to the center of your chest until your arm is fully extended.

stability ball one arm chest press - step 3

Step 3

Fully contract your chest and tricep muscles at the top motion of the exercises before lower the weight back down to the side of your armpit.