To perform a dumbbell chest press on a stability ball, get into position with your shoulders, upper back and head resting on the ball and your feet out in front of you. Hold dumbbells near your chest, and then slowly push them up until nearly straight above your chest, shoulder-width apart.
- Get into starting position on the stability ball
With a dumbbell in each hand, sit down on the stability ball. Slowly walk your feet out away from you until your shoulders, upper back and head are resting on the ball. Hold the dumbbells near or slightly above your chest with your palms facing upward and your wrists straight.
- Perform the dumbbell press
Slowly push the dumbbells up until they are directly above your chest, keeping a slight bend in your arms. The dumbbells should be situated approximately shoulder-width apart. Keep your wrists straight and your feet firmly planted on the ground. Push your hips upward to provide more stability during the movement.
- Lower the dumbbells to return to starting position
Slowly lower dumbbells until they are level with or near your chest. Make an effort to keep the dumbbells parallel with each other and your wrists in a neutral position. Your head, shoulders and upper back should remain positioned against the ball.