Video: Dumbell Chest Press Exercise with Balance Ball

Learn how to workout your pec muscles and chest with the balance ball dumbbell chest press in this free how-to video on exercise with a balance ball.

Video Transcript

Hi! This is Manny Castro, Exercise Physiologist. This particular exercise is a variation of a standard exercise, and it is the dumbbell bench press. You’ll be using the stability ball instead of a bench to stimulate the deeper tissues of the center of your body or the core of your body. Now for this particular exercise I have brought in two 10 lb. dumbbells to demonstrate this. You can use the weight that you like. Now keep in mind or bear in mind, that the ball has a maximum load capacity. You need to check that on your manual, once you have purchase the ball or checked with your gym, in case the max load or the dumbbells exceed with your body weight exceed the max load of the ball. So anyway, I will demonstrate. What you want to do is come back and roll all the way out to your shoulders. You want to feel the ball on the back of your shoulder blades. You’ll do just a regular dumbbell bench press. You want to come down to about two inches off the chest. If you are holding a ball, and if it was coming across it would be about two inches off your chest or an inch. Then as you come up, you’re going to adduct or bring the dumbbells together. Now keep one thing in mind, and this is the same in any bench press, is you don’t want to lock your elbows at the top of the movement.

Dumbell Chest Press Exercise with Balance Ball

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