Ball Dumbbell Chest Press


  • Lay securely on the stability ball, with your your hips in the air.
  • Grasp a dumbbell in each arm with an overhand grip.
  • Press the dumbbells straight up above your chest.
  • Hold for 1-2 seconds. Then release back down to the starting position.


  • Do not stretch too far down, 90 degrees is a good rule of thumb.
Primary muscles Pectoralis major
Secondary muscles Triceps Anterior delts