Strength

Yoga Ball Dumbbell Bench Press

Experience better balance and core strength with the Yoga Ball Dumbbell Bench Press. This exercise primarily strengthens chest muscles, while engaging shoulders and arms for improved muscle tone and overall strength.
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Yoga Ball Dumbbell Bench Press instructions
Step-by-step instructions
1
Sitting upright on a yoga ball, hold a dumbbell in each hand with your feet flat on the floor.
2
Slowly roll down onto the ball until your upper and mid-back are comfortably resting on the ball.
3
Bend your elbows, making sure they're at a right-angle and hold the dumbbells up by your chest.
4
Press the dumbbells straight up with your palms facing forward until your arms are fully extended. Do not lock your elbows.
5
Lower the dumbbells back to your chest in a controlled motion and repeat the exercise for your desired number of reps.
Sitting upright on a yoga ball, hold a dumbbell in each hand with your feet flat on the floor.
Slowly roll down onto the ball until your upper and mid-back are comfortably resting on the ball.
Bend your elbows, making sure they're at a right-angle and hold the dumbbells up by your chest.
Press the dumbbells straight up with your palms facing forward until your arms are fully extended. Do not lock your elbows.
Lower the dumbbells back to your chest in a controlled motion and repeat the exercise for your desired number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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