How to Do a Swiss Ball Alternating Dumbbell Press

Incorporating a Swiss Ball into your weight workout allows you to get a greater pump as your body must balance on the ball, while lifting the weights at the same time. This allows for even more muscles to be worked than the ones that are being targeted with the exercise.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Dumbbells
• Swiss ball

1. Grab a set of dumbbells and a Swiss Ball. Place the Swiss Ball behind you. To determine your comfortable weight for the dumbbells, start small and gradually increase until you find a weight with which you can perform the exercise at least 8 times.
2. Sit on the Swiss Ball with the dumbbells resting comfortably on your thighs.
3. Step forward with your feet, while allowing the Swiss ball to travel along your back. Your final position on the ball should have your feet firmly placed on the ground and the ball supporting your back.
4. Press the dumbbells up toward the ceiling. Technically, this is the start position. Then slowly allow one dumbbell to lower until it is level with your shoulder. As you press that dumbbell back to the ceiling, lower the other dumbbell. This counts as one repetition. Repeat this 10 times for one set, and 3 times during the course of your weight workout.

Tips & Warnings

• When attempting this exercise for the first time, try it without weights. There is a degree of balance one must master, and while it's not necessarily difficult, lying on the ball takes some getting used to.
• Decide what your workout goals are before beginning your weight training. This will then allow you to train with exercises specific to your goals.
• Always consult your physician before beginning a new workout.