Incline Dumbbell Press on Exercise Ball

Setup

1. 01Sit on the stability ball with a dumbbell resting on each thigh.
2. 02Walk the feet forward until the upper back is supported on the ball.
3. 03Lower the hips slightly below the shoulders to set an incline angle.
4. 04Plant both feet flat, brace the trunk, and bring the dumbbells to the shoulders.

Execution

1. 01Press both dumbbells up over the upper chest until the elbows extend.
2. 02Keep the hips held in their set position through every rep.
3. 03Lower the dumbbells under control to the outside of the shoulders.
4. 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.