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Chest · Intermediate

Dumbbell Incline Hammer Press on Exercise Ball

Neutral-grip bilateral incline chest press from a stability-ball bridge, combining pressing with sustained hip and trunk control.

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Exercise overview

Training details

ChestShouldersTricepsGlutesCore

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Sit on a properly inflated stability ball with one dumbbell on each thigh, then walk the feet forward until the head and upper back are supported.
  2. 02Lift the hips into a level bridge, plant the feet wide, and bring the dumbbells to the upper chest with palms facing each other.
  3. 03Keep the ball and pelvis still as you press both dumbbells upward with wrists stacked and elbows close to the torso.
  4. 04Stop with the weights above the shoulders without letting the ribs flare or the dumbbells collide.
  5. 05Lower to the upper-chest line under control and finish the set before walking back to sitting.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Incline One Arm Press on Exercise BallRelated variationIncline Dumbbell Bench PressRelated variationDumbbell Hammer Grip Incline Bench PressRelated variationDumbbell 30-Degree Reverse-Grip Incline Bench PressRelated variationDumbbell Incline Twist PressRelated variationIncline Barbell Bench Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePush-UpComparable substituteBench PressComparable substituteDumbbell Fly

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