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How to Do

How to Do Dumbbell Stability Ball Chest Press Using Single Arm and Leg

The dumbbell stability ball chest press using a single arm and leg should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the dumbbell stability ball chest press using a single arm and leg.

Beginning

Beginning Pressing with a Stability Ball

1. Kneel with your knees hip-width apart and your toes on the floor for support, with your hands on a stability ball.

2. Slowly roll forward, keeping your back flat and core braced, without shifting your knees until the ball reaches your forearms and your body forms a straight line from your head to your knees.

3. Roll back to the starting position after a little pause.

Movement

Pressing with a Stability Ball Movement

1. Lay back on a stability ball so that it rests on your shoulders and neck.

2. Engage your abs to help keep your body straight. Bend one knee to rest your foot flat on the ground while keeping the other leg straight in the air.

3. You will be performing a dumbbell press with one of your arms.

4. Start holding the dumbbell straight up in front of you so that your knuckles face the ceiling and your palms face away.

5. Slowly bring the dumbbell down and bend at the elbow so that it makes a 90 degree angle.

6. At the bottom of the press, the back of the arms should be in a straight line, parallel to the ground, with your palms both still facing away.

7. Press back up from this position.

8. Reach back to where your arm was and come down from the press.

9. Repeat and then change arms with the dumbbells.

Benefits

Pressing with a Stability Ball Benefits

This simple action will put your abs to the test by putting your core strength and stability to the test.

Exercise Aliases

Stability Ball One Arm Chest Press Exercise, 1 Arm Chest Press on a stability ball.