Dumbbell Incline Press On Exercise Ball

Muscles worked

Setup

1. Sit on the stability ball with a dumbbell in each hand resting on your thighs.
2. Walk your feet forward and roll your torso down until your upper back and shoulders are firmly supported by the ball.
3. Position your hips lower than your shoulders to create a 30-45 degree incline angle, keeping your feet flat and wide for stability.
4. Bring the dumbbells to the sides of your chest with your elbows flared at a 45-degree angle and wrists stacked over elbows.

How to do it

1. Exhale as you press the dumbbells upward and slightly toward the midline, stopping just before your elbows lock out.
2. Inhale as you lower the weights under control until you feel a stretch in your chest, keeping the dumbbells aligned with your mid-to-upper chest.
3. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).
4. Keep your glutes engaged and your core braced throughout the entire set to prevent the ball from shifting.

Form checklist

• Keep your feet planted firmly to prevent the ball from rolling.
• Ensure your hips stay elevated enough to maintain the incline angle without sagging.
• Keep your shoulder blades retracted and pressed into the ball for a stable base.
• Avoid letting the dumbbells drift toward your face; keep them over the chest line.

Pro tips

• Focus on 'hugging' the ball with your shoulder blades to create a more rigid platform for the press.
• Squeeze the dumbbells hard to increase neural drive and improve stability through the wrists and forearms.

Make it harder

• Perform the press unilaterally (one arm at a time) to drastically increase the anti-rotational demand on your core.
• Narrow your stance to reduce your base of support, forcing the stabilizers to work harder.

Frequently asked

What muscles does the dumbbell incline press on exercise ball work?

The dumbbell incline press on exercise ball primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell incline press on exercise ball?

The dumbbell incline press on exercise ball uses dumbbell.

Is the dumbbell incline press on exercise ball good for beginners?

The dumbbell incline press on exercise ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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