How to do the Dumbbell Press On Exercise Ball
Dumbbell Press On Exercise Ball is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Shoulders and Triceps.
Dumbbell Press On Exercise Ball demonstration · © GymiaFit
Dumbbell Press On Exercise Ball at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Press On Exercise Ball step by step
- 1Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs.
- 2Slowly walk your feet forward, rolling the exercise ball until your lower back is supported on the ball and your knees are at a 90-degree angle.
- 3Raise the dumbbells to shoulder height, palms facing forward.
- 4Press the dumbbells upward until your arms are fully extended.
- 5Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- 6Repeat for the desired number of repetitions.
Dumbbell Press On Exercise Ball — questions
What muscles does the Dumbbell Press On Exercise Ball work?
The Dumbbell Press On Exercise Ball primarily targets the Pectorals. It also recruits the Shoulders, Triceps as secondary movers.
What equipment do I need for the Dumbbell Press On Exercise Ball?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Press On Exercise Ball suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Press On Exercise Ball?
Dumbbell Bench Press, Dumbbell Decline Bench Press, Dumbbell Decline Hammer Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Press On Exercise Ball demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.