Dumbbell Incline Press On Exercise Ball
Also known as: incline dumbbell press on exercise ball
Dumbbell Incline Press On Exercise Ball trades complexity for chest thickness through a full range, and it works as a chest-day opener.
How to do Dumbbell Incline Press On Exercise Ball
- Sit on an exercise ball with a dumbbell in each hand, palms facing forward.
- Slowly walk your feet forward, rolling your body down the ball until your head, neck, and upper back are supported on the ball.
- Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
- Press the dumbbells upward, extending your arms fully.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Incline Press On Exercise Ball Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Incline Press On Exercise Ball Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Dumbbell Incline Press On Exercise Ball
Swap Dumbbell Incline Press On Exercise Ball For
Dumbbell Incline Press On Exercise Ball — Frequently Asked Questions
How do you do the Dumbbell Incline Press On Exercise Ball?
Sit on an exercise ball with a dumbbell in each hand, palms facing forward. Slowly walk your feet forward, rolling your body down the ball until your head, neck, and upper back are supported on the ball. Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Incline Press On Exercise Ball work?
The Dumbbell Incline Press On Exercise Ball primarily targets the pectorals. It is classified as a chest exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Incline Press On Exercise Ball should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Incline Press On Exercise Ball good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Dumbbell Incline Press On Exercise Ball?
Try the Cable Seated Chest Press, Smith Incline Bench Press or the Hands Bike. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Incline Press On Exercise Ball the same as the incline dumbbell press on exercise ball?
Yes. The Dumbbell Incline Press On Exercise Ball is also commonly called the incline dumbbell press on exercise ball. Different gyms and training programs label it differently, but "incline dumbbell press on exercise ball" refer to this same movement.
