This exercise involves performing a dumbbell press while lying on an exercise ball, which adds an element of instability and engages the core muscles. It targets the chest, shoulders, and triceps while also working on balance and stability.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Engages multiple muscle groups including chest, shoulders, triceps, and core
- Improves stability and balance due to use of exercise ball
- Allows for a greater range of motion compared to traditional bench press
- Can be modified for different fitness levels by adjusting weight and reps
- Can be done at home with minimal equipment
How to perform
- Choose a pair of dumbbells that you can comfortably lift for 10-12 reps.
- Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold the dumbbells at shoulder height with your palms facing forward and your elbows bent.
- Slowly press the dumbbells up and away from your body until your arms are fully extended.
- Pause for a moment at the top of the movement, then slowly lower the dumbbells back down to shoulder height.
- Repeat for 10-12 reps, then rest for 30-60 seconds before doing another set.
- Complete 3-4 sets total.
FRONT VIEW
BACK VIEW
Chest
Primary
Anterior Deltoid
Primary
Triceps
Primary
Abs
Primary
Lower Back
Primary