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How to Do Balance Ball Dumbell Chest Press

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequencyCommunity Q&A

The balance ball dumbbell chest press exercise allows you to strengthen the muscles in your chest, shoulders, arms, and abdominal regions, while balancing your upper body on the balance ball, or stability ball. While this exercise is similar to the dumbbell chest press performed on a bench, performing the exercise on a balance ball requires you to use your glute and hamstring muscles to keep your upper body firmly balanced on the ball. You can then perform the chest press exercise using dumbbells of any weight. Continue reading this article to learn all about how to get yourself in the exercise position, and perform the exercise in a safe and effective manner.

Method 1
Getting in the Starting Position

  1. 1
    Place the balance ball in an open area with free space. There should not be any nearby clutter or objects that can cause harm if you roll off or stand up after using the ball.
  2. 2
    Hold a dumbbell in each hand. Your thumbs should be wrapped around the handle of each dumbbell weight.
  3. 3
    Sit directly on top of the balance ball. Your feet should rest flat and firmly on the ground.
  4. 4
    Walk your feet slowly forward until your shoulders, upper back, and head are resting on the top of the balance ball.
  5. 5
    Bend your knees at a 90 degree angle, pointing your buttocks and hips upward. Your body should resemble a "tabletop" shape.
  6. 6
    Keep your feet shoulder-width apart, and your feet parallel to one another.
  7. 7
    Position the dumbbells above your chest and armpit region, with your elbows bent slightly.
  8. 8
    Straighten your wrists, and hold the dumbbells in a manner that allows your palms to face forward toward your feet.

Method 2
Performing the Exercise

  1. 1
    Push the dumbbells directly above your chest using the muscles in your chest and arms. Your elbows should extend straight up, but should not lock into full position.
  2. 2
    Slowly lower the dumbbells back to their original position near your chest and armpit region.
  3. 3
    Keep your shoulders and upper body balanced on the ball, and your feet and hips remaining parallel to one another and in a stable position throughout the exercise.
  4. 4
    Exhale as you lift the dumbbells above your chest, and inhale as you bring the dumbbells back down to your chest.

Method 3

  1. 1
    Perform 10 repetitions of this exercise per set, and complete at least 3 total sets.
  2. 2
    Increase the intensity of the exercise. This can be achieved by using dumbbells heavier in weight, or by closing your eyes for the duration of the exercise, which will cause your abdominal and glute muscles to work harder to maintain your overall balance.

Community Q&A

Ask a Question


  • If you have difficulty raising and lowering the dumbbells above your chest in a parallel manner, imagine that a bar is keeping the dumbbells connected to one another. This practice may encourage a smoother and more fluid movement.


  • Do not arch your back or push your hips upward at any time during this exercise. Performing either of these movements can decrease the overall effectiveness of the exercise, and can potentially cause injury.
  • Ask your trainer, friend, or other gym member to spot you if you are using a balance ball or dumbbells for the first time. This can prevent you from becoming injured if you have difficulty balancing yourself on the ball, or if you cannot support the full weight of the dumbbells.

Things You'll Need

  • Balance ball
  • Dumbbell weights

Article Info

Categories: Personal Fitness

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