Performing a Dumbbell Chest Press from a Bridge position on a Stability Ball engages core muscles for balance and support while also allowing the scapula (shoulder blades) to move more freely—advantageous for both shoulder and back health.
*note: A general rule for choosing the correct size stability ball for most exercises is to have knees at about 90 degrees when seated on the ball.
Stability Ball Dumbbell Chest Press Starting Position
- Sit on the stability ball with dumbbells in your hands—ends of dumbbells positioned on your upper thighs.
- Slowly walk your feet out in front of you into a Stability Ball Hip Bridge—hips and thighs unsupported and parallel to the floor; upper back, neck, and head supported by the ball.
- As you walk your feet into the Bridge begin moving the dumbbells toward your chest—rotating your grip so that your palms are facing forward. As your head and upper back make contact with the ball, exhale and press the weights toward the ceiling, fully extending (but not locking) arms, palms remaining forward and wrists straight. You are now in the starting position for the Stability Ball Dumbbell Chest Press.
The Chest Press
- From Stability Ball Dumbbell Chest Press Starting Position, inhale and slowly lower the dumbbells until they are just short of chest level, pause, then exhale and press the dumbbells back to starting position. Repeat for specified number of repetitions.
*note: return to a seated position by slowly walking your feet back toward the ball while again positioning the ends of the dumbbells on your upper thighs.