How to Do Chest Presses with an Exercise Ball

Using an exercise ball engages many more muscles than flat exercising. The instability of the ball causes the body to increase muscle mass in order to maintain balance, giving you a great physical workout.

Difficulty: Easy

Instructions

Things You'll Need:

• Exercise ball
• Dumbbells

1. Sit on the exercise ball while holding the dumbbells near your chest and bending your arms.

2. Lower your upper body onto the ball by sliding down the ball as you are moving your feet forward. Continue to do this until your body is parallel with the ground, and your buttocks are even with your shoulders.

3. Lower the dumbbells to chest level with your palms facing up. You should inhale while doing this. This is the position from which you will start.

4. Exhale as you are pressing the dumbbells up. Contracting your chest muscles will accomplish this while working out your arms and chest.

5. Continue until you have done the desired number of repetitions.

Tips & Warnings

• Practice continuously with the exercise ball to gain stability on it, which will increase muscle strength as well.
• Some balls may burst with heavy weight, so use an anti-burst ball, which will cause the ball to slowly deflate instead of collapsing under you.
• Keep shoulders contracted against the ball so your chest will not concave.
• Keep your buttocks contracted so as to keep your hips level with your shoulders.
• Do not use too much weight as you may cause damage to the ball or yourself.

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