Dumbbell Alternate Chest Press on Stability Ball Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Clavicular Head
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Clavicular Head
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Stability Ball Dumbbell Chest Press
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Alternate Chest Press on Stability Ball
- Sit on a stability ball with your feet flat on the floor and knees bent at 90 degrees.
- Hold a dumbbell in each hand with your arms bent 90 degrees and elbows at shoulder height.
- Press the dumbbells upwards until your arms are fully extended.
- Pause briefly at the top, then lower the weights back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting too heavy, which can lead to poor form.
- Letting the hips drop while on the stability ball.
- Not fully extending the arms at the top of the press.
Modifications
- Use lighter weights for beginners.
- Perform the exercise on a flat bench if stability ball is not accessible.
Tips
- Maintain a slight bend in the elbows to reduce joint strain.
- Keep your feet firmly planted on the ground to stabilize your body during the press.
- Control the movement both on the way up and down to maximize muscle engagement.
Tags
chest
strength
dumbbell
stability ball
upper body
press
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