Alternating Chest Press on the Ball
Chest Exercises with Free Weights

There are many great chest exercises with free weights that you can also do on an exercise ball.

Because the exercise ball is unstable, your core muscles will have to work harder to keep your body stable.

When using the ball your shoulders, core muscles, and lower body muscles will work harder during the dumbbell chest press.

And when using free weights and dumbbells, you'll get more challenge on your stabilizers than when using machines.

Below are pictures and instructions for this chest exercise.

Chest Exercises With Free Weights:
Alternating Dumbbell Chest Press on an Exercise Ball

Starting Position: Begin by sitting on the ball and hold 2 dumbbells.

Then, slowly walk yourself forwards until your hips are off the ball and your head and upper back are supported on the ball.

Keep your feet facing forwards and firmly on the floor or place, and keep your palms facing down.

Form: While keeping your core tight, exhale and press one dumbbell up towards the ceiling. Pause slightly at the top and then lower that dumbbell back to the starting position.

Then, press the other dumbbell up towards the ceiling. Repeat for the desired number of reps on each side.

chest press on the ballchest press on the ball

Personal Trainer Tips: Make sure you engage your core muscles so that your body remains stable throughout, and move in a slow and controlled manner.

You can challenge your stability further by placing your feet closer together.

To decrease the stability challenge, press both arms simultaneously or to increase the stability challenge try doing the 1 arm dumbbell press.


There are so many different ways to challenge your core stability while lifting weights for your upper body.

You can change the way you move your arms. You can change your base of support. And you can use tools that are unstable, like the exercise ball.

If your goal is to increase your core stability, then try adding in exercises using a stability ball.

Yours in Health,
Dr. Charles PT/PT

Learn more of the Best Chest Exercises with Free Weights

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