How to Do Chest Press Stability Ball Exercises

A stability ball is a simple, versatile piece of exercise equipment. This article explains how to perform a chest press using a stability ball to tone and strengthen the muscles of the arms and chest.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Stability ball
• Athletic shoes
• Exercise clothes
• Dumbbells

1. Begin by sitting on the stability ball with your feet flat on the ground. Hold medium-weight dumbbells in your hands and rest the weights on your thighs.
2. Walk your feet forward and roll your upper body down the ball until the ball is supporting your upper back. Your feet should be pressed firmly against the floor and your upper legs and torso should be parallel to the ground
3. Lift the dumbbells and extend your arms toward the ceiling, but do not lock your elbows. Exhale as you push the weights away from you.
4. Inhale as you lower the weights over your chest. Your elbows should move to the sides of your body and your upper arms should drop no lower than parallel to the ground.
5. Repeat the movement for up to 15 repetitions. If the weight is still easy to manage in the last few reps, increase to a heavier weight.

Tips & Warnings

• Use a stability ball that is the right size for your height. If your hips are level with or slightly above your knees when you're sitting, you've got the right size.
• Keep your upper legs and torso parallel to the ground throughout the exercise; if your waist or hips drop, it will put unnecessary and uncomfortable pressure on your lower back.