Dumbbell Incline Press on Exercise Ball

Dumbbell Incline Press on Exercise Ball

The Dumbbell Incline Press on Exercise Ball is a challenging and effective upper body exercise that targets the chest, shoulders, and triceps muscles. This exercise combines the stability challenge of an exercise ball with the resistance provided by dumbbells, making it a great choice for those looking to increase upper body strength and improve overall muscle tone. By performing the Incline Press on an exercise ball, you engage your core muscles to maintain balance and stability throughout the movement. This not only helps to strengthen your abs and lower back but also enhances your overall body control and coordination. The incline angle of this exercise places a greater emphasis on the upper chest muscles, helping to develop a well-rounded and defined chest. Additionally, the shoulder and triceps muscles are also engaged while performing the pressing motion, leading to increased strength and muscle tone in these areas. To perform the Dumbbell Incline Press on Exercise Ball, you'll need an exercise ball and a pair of dumbbells. Adjust the incline of the bench to a comfortable level and sit on the exercise ball with your feet planted firmly on the ground. Hold the dumbbells at shoulder level, elbows bent, and palms facing forward. From here, push the dumbbells up and away from your body, extending your arms fully without locking out the elbows. Slowly lower the dumbbells back to the starting position and repeat for the desired number of repetitions. Remember to always start with a weight that challenges you but allows you to maintain proper form throughout the movement. As with any exercise, it's important to focus on proper breathing, keeping a steady pace, and maintaining strict form to get the most out of your workout. Regularly incorporating the Dumbbell Incline Press on Exercise Ball into your upper body routine will help you achieve a stronger, more toned upper body.


  • Start by sitting on an exercise ball and walk your feet forward, lowering your upper back onto the ball.
  • Tuck your chin, engage your core, and plant your feet firmly onto the ground.
  • Hold a dumbbell in each hand, positioning them near your shoulders with your palms facing forward.
  • Press the dumbbells upward, extending your arms fully while keeping your wrists aligned with your shoulders.
  • Lower the dumbbells slowly until your elbows reach a 90-degree angle, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form by keeping your back flat against the exercise ball.
  • Engage your core muscles throughout the exercise to enhance stability and maximize effectiveness.
  • Grip the dumbbells firmly and position them directly above your shoulders at the start of each repetition.
  • Control the movement and lower the dumbbells in a slow and controlled manner to fully engage your chest muscles.
  • Exhale as you push the dumbbells upward and focus on squeezing your chest muscles at the top of the movement.
  • Use a challenging weight that allows you to perform the exercise with proper form and for the desired number of repetitions.
  • Focus on maintaining a steady and controlled tempo for each repetition.
  • To increase intensity, try pausing for a brief moment at the bottom of each repetition before pushing the dumbbells back up.
  • Ensure that both dumbbells move symmetrically and avoid any imbalances in the movement.
  • Listen to your body and rest as needed between sets to avoid overexertion.


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