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Chest · Intermediate

Exercise Ball Dumbbell Chest Press

Pressing drill building chest, shoulder, and triceps strength with dumbbell.

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Exercise Ball Dumbbell Chest Press demonstration

Exercise overview

Training details

ChestShouldersTricepsGlutesCore

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on the exercise ball with the dumbbells secured, then walk forward until your head and upper back are supported.
  2. 02Plant your feet, lift the hips into a bridge, and hold the dumbbells above the chest with wrists stacked.
  3. 03Lower the dumbbells toward the sides of your chest while keeping the forearms nearly vertical and the ball still.
  4. 04Press the weights back above the shoulders without letting the hips sag or the dumbbells collide.
  5. 05Maintain a neutral neck, stable feet, and level bridge throughout the set, then dismount the ball carefully.

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Variations

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

Harder progressionAlternating Dumbbell Chest Press on Stability BallRelated variationDumbbell Bench Press with Hip Bridge

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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 substituteBarbell One Arm Floor PressComparable substituteKettlebell Tall Kneeling Chest PressComparable substituteBench PressComparable substituteDumbbell FlyComparable substituteStraight-Leg Bench Dip

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