How to Do Balance Ball Dumbell Chest Press

This exercise uses the balance ball instead of a normal weight bench. Incorporating the balance ball with the chest press engages your core muscles to give you a stronger midsection and back.

Instructions

Difficulty: Easy

Things You’ll Need:

• Balance ball
• 2 dumbbells

1. Hold a dumbbell in each hand and sit on the balance ball. Make sure you are centered and balanced on the ball before assuming the weight-lifting position.
2. Lean back on the ball and slowly walk your feet away from it. Walk them straight in front of your body. You're in the correct position when your legs are bent at the knees in a 90-degree angle and your shoulder blades rest on the balance ball. Your torso should be in a straight line.
3. Hold the dumbbells 1 or 2 inches above your chest. Slowly lift the dumbbells toward the ceiling just as you would in a normal bench press. Bring them together, end to end, above your chest. Hold the position for a second or two. Don't lock your elbows when you reach the top of the lift.
4. Lower the weights evenly to within 2 inches of your chest. Hold the position for a second or two. Repeat the lift.
5. Repeat the exercise 12 to 15 times for 2 sets. As you get stronger, you can add more repetitions and sets.

Tips & Warnings

• Make sure that the maximum load on the balance ball is not exceeded. To calculate how much weight you're adding to the ball, add the weight of the dumbbells to your own body weight.