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Dumbbell Press on Exercise Ball

Dumbbell Press on Exercise Ball

The Dumbbell Press on Exercise Ball is a fantastic compound exercise that targets multiple muscle groups in your upper body. This exercise combines the stability challenge of an exercise ball with the additional resistance provided by dumbbells, making it a great choice for those looking to improve their strength and stability. The exercise primarily targets the chest muscles (pectoralis major and minor), along with secondary involvement of the shoulder muscles (deltoids), triceps, and core stabilizers. By performing this exercise on an exercise ball, you also engage your stabilizing muscles throughout your back, abs, and hips, increasing the overall effectiveness of the movement. The instability created by the exercise ball forces your body to engage more muscles to maintain balance and control throughout the exercise. This not only increases the strength and coordination of your upper body but also helps to improve overall stability and core strength. To perform the Dumbbell Press on Exercise Ball, you'll need a pair of dumbbells and an exercise ball. Begin by sitting on the exercise ball, then slowly walk your feet forward while rolling down until the ball supports your upper back and head. Hold the dumbbells with an overhand grip at shoulder level, palms facing away from you. From this position, push the dumbbells upward until your arms are fully extended overhead, then lower them back down with control. Remember, always start with light weights and gradually increase the load as you become comfortable with the movement. Focus on maintaining proper form throughout the exercise, keeping your core engaged, and avoiding any excessive arching or bouncing on the exercise ball. Adding this exercise to your routine can help you build upper body strength, increase stability, and enhance your overall fitness level. Keep up the hard work!


  • Sit on an exercise ball with your feet firmly planted on the ground.
  • Hold a dumbbell in each hand, with your palms facing forward and your arms extended upward.
  • Slowly lower the dumbbells towards your shoulders, keeping your elbows at a 90-degree angle.
  • Exhale and push the dumbbells back up to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form by keeping your core engaged and your back straight throughout the exercise.
  • Incorporate progressive overload by gradually increasing the weight of the dumbbells over time.
  • Breathe out as you press the dumbbells up and breathe in as you lower them down.
  • Focus on slow and controlled movements to maximize muscle engagement and minimize the risk of injury.
  • Incorporate a variety of angles by adjusting the incline of the exercise ball for an added challenge.
  • Use a spotter, especially when lifting heavy weights, to ensure your safety and to assist with the exercise if needed.
  • Ensure proper nutrition to support muscle growth and recovery. Consume a balanced diet with adequate protein, carbohydrates, and healthy fats.
  • Include other chest exercises in your workout routine to target different muscles and promote overall balance and strength.
  • Prioritize rest and recovery days to allow your muscles to repair and grow.
  • Stay consistent with your workouts and gradually increase the frequency and intensity for continued progress.


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