Stability Ball Incline Chest Press
Dumbbell incline press on a stability ball — adds balance demand to the upper-chest press.
Level: Intermediate
Primary: Chest
Secondary: Shoulder Triceps
Movement: Compound
Tags: Balance / Stability Push
Type: Light Activity
Equipment: Dumbbell Stability Ball
Sports: Football Rugby
Target muscles
The upper chest, anterior deltoid, and triceps drive the press. The trunk and glutes hold the slight incline against the unstable ball.
How to perform
Setup
Sit on the ball and walk forward until the upper back is on the ball at a slight incline. Hold dumbbells at chest level.
Execution
Press the dumbbells upward until the arms are fully extended. Lower with control. Keep the hips up.
Common mistakes
- Hips dropping.
- Letting the ball roll.
- Going too heavy.
- Cutting the range.
- Flaring the elbows.
Progressions and regressions
Regress to bench incline press. To progress, work pause press.
Programming notes
Upper-chest accessory. 3 sets of 8-12 reps, twice a week.
