Exercise Ball Chest Press
The exercise ball chest press is performed on an unstable surface to increase core activation alongside traditional chest pressing. It targets the pectorals while requiring the abs and lower back to stabilize the body, making it an effective functional strength exercise.
How to do it
- Sit on an exercise ball and walk your feet forward until your upper back is resting on the ball.
- Hold a dumbbell in each hand at chest level with your feet flat on the ground.
- Press the dumbbells upward until your arms are fully extended.
- Slowly lower the dumbbells back to the starting position, maintaining your hips in a raised bridge position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your feet flat on the floor for stability.
- Rest your upper back and shoulders securely on the ball.
- Press the dumbbells straight up over your chest.
- Keep your hips raised in a bridge position throughout the set.
- Lower the weights slowly with control.
Breathing: Inhale as you slowly lower the dumbbells toward your chest, and exhale as you press them back up.
Common mistakes
- Rolling too far back on the ball places your neck in an uncomfortable position and reduces support.
- Letting the hips drop causes the lower back to arch and takes engagement away from the core.
- Using weights that are too heavy can cause you to lose balance on the unstable surface.
- Flaring the elbows out too wide puts unnecessary stress on the shoulder joints.
Muscles worked
Primary: pectorals. Secondary: triceps, front delts, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have shoulder discomfort, ease off the depth of the press or choose a flat bench option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why use an exercise ball instead of a flat bench?
The unstable surface forces your core and glutes to work harder to keep your body balanced while you press.
What should I do if I keep losing my balance?
Try widening your stance with your feet, or use slightly lighter dumbbells until you feel stable.
Where should I feel this exercise working?
You should feel it in your chest, with your triceps and shoulders assisting, and your abs working to keep you steady.