How to dumbbell chest press exercise with a stability ball

This exercise is great for shaping and strengthening the chest muscles. The chest is scientifically named the pectoralis. This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. There are two muscles that make up the pectoralis. They are the pectoralis major and minor. The pectoralis major is always the prime mover during chest exercises.

To begin, select a pair of dumbbells and sit on a stability ball. Position the ball on your upper back and position the dumbbells around the shoulder/chest area. You should feel a stretch in the chest muscles. The good thing about the stability ball is that it puts your spine in a safe and comfortable position to do the exercise. Next, press the dumbbells upward, just short of locking the elbows. Exhale as your arms go up. Then slowly lower the dumbbells back to the starting position. Some may choose to touch the dumbbells together at the top of the movement. This is okay.




Step 1
Position upper back on stability ball. Position dumbbells around shoulder area.




Step 2
Press dumbbells up. Exhale as arms go up. Do not lock the elbows.




Step 3
Slowly lower the dumbbells and repeat the movement.