Weight Training 101: Ball Dumbbell Press

Primary Muscle Group(s): Chest (pectoralis minor and major). Also works back of upper arms (triceps) and shoulders (deltoids).

Proper Position: Lay on a stability ball with your shoulders and head supported by the ball. Shoulders, hips, and knees should all be in line with one another.

Proper Technique: Press the dumbbells up towards the ceiling in an arc just short of elbow lockout. Slowly lower the dumbbells back to the starting position and repeat.

Essential Tips: Do not allow hips to sink at any time during the exercise. Keep the feet planted firmly during execution. Do not bounce at the bottom of the movement. Remember to inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Phil's Notes: If you have yet to use a stability ball to do chest presses, I highly recommend it! The ball contours to your neck and shoulders, minimizing the amount of strain put on these areas, which is common with a traditional flat bench. It is very important to choose a ball with the correct diameter. A properly-sized ball provides enough surface area so that when you are in your starting movement, the triceps are brushing against the ball and the arms are at a 90 degree angle. If the ball is too small, you will have to go below parallel for your triceps to touch. This is also an indicator that the ball is not large enough to support your neck, back and hips. Give yourself plenty of room to roll on and off the ball and avoid surrounding pieces of gym equipment, etc. Do not hesitate to pause midway through the exercise and properly re-position yourself. Not doing so causes imbalance and instability which decreases the effectiveness of the exercise and raises risk for injury.

Exercise Description Source: Fitness: The Complete Guide by International Sports Sciences Association.