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Dumbbell Incline Press on Exercise Ball
A dumbbell press performed on a stability ball with the hips dropped to create an incline, training the upper chest along with trunk and hip stabilizers.
ChestDumbbellIncline press
GoLightWeight mediadumbbell-incline-press-on-exercise-ball
Demonstration coming soon
Primary
Pectoralis major
Secondary
Anterior deltoidsTricepsCoreGlutes
Equipment
Dumbbell
Pattern
Incline press
Setup
- 01Sit on the stability ball with a dumbbell resting on each thigh.
- 02Walk the feet forward until the upper back is supported on the ball.
- 03Lower the hips slightly below the shoulders to set an incline angle.
- 04Plant both feet flat, brace the trunk, and bring the dumbbells to the shoulders.
Execution
- 01Press both dumbbells up over the upper chest until the elbows extend.
- 02Keep the hips held in their set position through every rep.
- 03Lower the dumbbells under control to the outside of the shoulders.
- 04Maintain steady contact between the upper back and the ball.
Checkpoints
- -Incline angle stays constant; hips do not drift up or down.
- -Dumbbells travel over the upper chest, not over the face.
- -Feet stay flat and wide for balance.
- -The ball stays still under the upper back.
Common mistakes
- -Losing the incline by pushing the hips up to bench height.
- -Choosing a load too heavy to keep the ball stable.
- -Letting the dumbbells drift apart at the top.
- -Rushing reps so the ball starts to roll.
Programming notes
- -Use 2 to 4 sets of 8 to 12 reps with moderate loads.
- -Best placed as an accessory or a home-gym substitute when no incline bench is available.
- -Move to the one-arm version to add an anti-rotation challenge.
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