Dumbbell Press on Exercise Ball

Setup

1. 01Sit on the ball holding a dumbbell in each hand at the thighs.
2. 02Walk the feet forward until the upper back, shoulders, and head rest on the ball.
3. 03Lift the hips into a flat tabletop bridge with feet shoulder width apart.
4. 04Bring the dumbbells to the outside of the shoulders, palms facing forward.

Execution

1. 01Brace the trunk and squeeze the glutes to lock the bridge.
2. 02Press both dumbbells up until the arms are extended over the chest.
3. 03Lower under control until the elbows dip slightly below torso level.
4. 04Keep the ball still and repeat without letting the hips drop.

Checkpoints

• -Hips stay in line with knees and shoulders for every rep.
• -Head and upper back stay supported on the ball.
• -Wrists stay stacked over the elbows through the press.
• -Feet stay planted and quiet on the floor.

Common mistakes

• -Letting the hips sag into a slack bridge.
• -Positioning too far up the ball so the head hangs unsupported.
• -Flaring the elbows straight out to the sides.
• -Chasing barbell-level loads on an unstable surface.