Dumbbell Chest Press
An upper-body strength exercise performed lying back with dumbbells, targeting the chest, triceps, and shoulders to build pressing power, stability, and muscle development.
INTERMEDIATE
Alternating Dumbbell Chest Press On Swiss Ball
Alternating Dumbbell Chest Press on Swiss Ball is a free weight and fitness ball exercise that primarily targets the chest and, to a lesser degree, also targets the triceps and shoulders. It is somehow is a difficult variation to traditional chest press; however, it actively involves the core and manages muscular balance on both sides of the body.
Instructions
- Hold the dumbbells and sit down on a swiss ball. Then, walk your feet out until your upper back is supported by the ball.
- Hold the dumbbells with your arms over your chest and keep your feet planted firmly on the floor.
- Hold the dumbbells as hard as possible, then slowly lower one dumbbell until it is just above your chest. Pause, and then press it back to the starting position to repeat with the other dumbbell.
Tips
- Keep your body stable throughout the movement.
- Do not flare your elbows during the press and keep them tight.
- Keep tension in your chest while your press the dumbbells up.
Alternative Exercises
Pike Push-ups
An upper-body exercise performed in a pike stance, targeting the shoulders and upper chest while building overhead pressing strength and core stability.
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