Alternating Dumbbell Chest Press on Swiss Ball

The alternating dumbbell chest press on a Swiss ball is a more difficult variation to the traditional chest press. The exercise specifically targets the chest, shoulders, and triceps. Performing the exercise in an alternating manner on a Swiss ball, an unstable surface, actively engages the core and ensures muscular balance on both sides of the body.


  1. 1056_A
    Grab a pair of dumbbells, sit on a Swiss ball, and then walk your feet out until your upper back is supported by the ball. Hold the dumbbells over your chest with your arms extended and your feet planted firmly on the floor.
  2. Alternating Dumbbell Chest Press on Swiss Ball
    Gripping the dumbbells as hard as possible, 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.

Trainer’s Tips

  • Plant your feet firmly so that your body is stable throughout the movement.
  • Keep the tension on your chest as you press the weight up.
  • Do not let your elbows flare during the press. Keep them tight to your body.