Stability Ball Chest Press
Dumbbell bench press with upper back on a stability ball — adds trunk stability demand to the chest press.
Level: Intermediate
Primary: Chest
Secondary: Shoulder Triceps
Movement: Compound
Tags: Balance / Stability Push
Type: Light Activity
Equipment: Stability Ball
Sports: Football Rugby
Target muscles
The chest, triceps, and shoulders drive the press. The trunk and glutes hold the bridge position against the unstable surface.
How to perform
Setup
Lie with the upper back on the stability ball, hips raised in a bridge. Hold dumbbells at chest level.
Execution
Press the dumbbells upward until the arms are fully extended. Lower with control. Hips stay elevated and core engaged.
Common mistakes
- Hips dropping.
- Body swaying on the ball.
- Going too heavy.
- Flaring the elbows wide.
- Cutting the range.
Progressions and regressions
Regress to flat-bench dumbbell press. To progress, work pause press.
Programming notes
Combined chest and trunk work. 3 sets of 8-12 reps, twice a week.
