PDF This exercise is called the Stability Ball Dumbbell Chest Press and it’s a good exercise for stretching and strengthening the pecs.
While many people are familiar with doing dumbbell chest presses on a flat or incline bench, the dumbbell chest press performed on the ball is significantly more challenging. The ball forces you to stabilize your body while pressing the dumbbells.
You are also using you glutes and hamstrings to maintain proper position on the ball. This exercise requires you to focus your attention on using proper technique which helps you get more out of the exercise.
Starting Position
Ending Position
To perform the exercise, begin with the dumbbells in your hands and maneuver into a “bridge” position on the stability ball. Your head, neck and upper back should be balanced on top of the ball. Keep your feet firmly on the ground and your hips up straight.
Start with the dumbbells up, arms straight. Slowly lower the dumbbells to the sides of your chest, bending at the elbows and then return them to the top.
To get the most from the exercise, be sure not to drop the hips or twist the torso while performing the movement. Always perform a good warm-up before doing any exercise or stretch.
