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Chest · Intermediate

Dumbbell Incline One Arm Press on Exercise Ball

Single-arm incline chest press from a stability-ball bridge, adding anti-rotation demand to upper-body pressing.

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Exercise overview

Training details

ChestShouldersTricepsGlutesCoreObliques

Equipment

Dumbbell

Sets × reps

3 × 12 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Sit on a stability ball with one dumbbell secured, then walk the feet forward until the head and upper back are supported.
  2. 02Set a level hip bridge with wide planted feet and position the dumbbell beside the working-side upper chest.
  3. 03Brace against rotation and press the dumbbell up and slightly inward while the opposite shoulder and both hips remain level.
  4. 04Lower slowly with the wrist stacked over the elbow and stop before the shoulder rolls forward.
  5. 05Complete the set without ball movement or trunk rotation, then switch arms.

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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 Hammer Press on Exercise BallRelated variationIncline Dumbbell 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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