Description

By substituting the bench for an exercise ball, the dumbbell press becomes much more challenging. Since the stability is reduced, additional muscles are recruited to help maintain the body’s position throughout the movement. Due to the exercise complexity, only experienced trainees should incorporate exercise ball usage for the dumbbell press. Another notable advantage is the movement versatility that the exercise ball delivers. Since the trainee can easily make the transition from a flat to incline dumbbell press, a variation can be executed that incorporates both versions. Instructions on how to perform the flat-to-incline dumbbell press are also available.

Video

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Execution

1. Select appropriately weighted dumbbells and sit atop of an exercise ball with dumbbells placed on top of the thighs.
2. Gradually step out and move to a position that has your upper back atop the exercise ball. The elbows should be to the sides in preparation to begin the pressing movement.
3. Exhale and while maintaining hip-to-knee alignment, extend the elbows and press the weights up and towards each other.
4. Inhale and lower the weights back down at a controlled speed while maintaining wrist-to-elbow alignment.
5. Repeat until the desired number of repetitions are completed.

Variations

By narrowing your foot placement, you can increase the demand for stability. By doing so, additional muscles willbe recruited – particularly throughout the core – to maintain balance atop the exercise ball. This is an advanced version.