The dumbbell chest press on the exercise ball can be a very challenging chest exercise. Maintaining good form on a round ball forces you to use the muscles of the stomach, legs and lower back as well as the chest muscles.
The Set-Up
- Begin the dumbbell chest press sitting on top of the exercise ball, dumbbells resting on the thighs.
- Slowly walk feet away from the ball, lean back onto the ball.
- Stop when your upper back and head are supported by the ball.
- Place your feet wide enough apart so as to give you sufficient support.
- Lift the dumbbells off your thighs.
- Move your elbows out, away from your body until they are 90 degrees or perpendicular to the body.
The Movement
- Press the dumbbells and pause slightly at the top to maintain control and ensure good form.
- Your forearms should remain perfectly vertical throughout the movement.
- Keep your hips up – ideally your knees, hips and lower back form a straight line.
- In the top position, your wrist, elbow and shoulder should form a straight line.
- If you allow the dumbbells to move toward the feet or move above the face, you’ll place unnecessary stress on the shoulders.
- When you lower the weight, stop when your upper arms are parallel or level with the floor.
- Your wrists should stay in-line with the elbows throughout the movement.
- At the bottom of the movement, your arms should form a 90-degree angle at the elbows.
- If you allow the dumbbells to move in to the middle, you place stress on the elbows.
- Avoid just straightening your elbows and leaving the weights outside the shoulders. This places stress on the shoulders.
- Breathe in as you lower the weight, breathe out as you press the weights up.
- Lower weights when done, bring elbows into the body.
- Place dumbbells down on top of your thighs.
- Walk your feet back towards the ball while at the same time, moving your body into a sitting position.