Swiss Ball Dumbbell Chest Press

The dumbbell chest press on a Swiss ball is an upper body strength exercise that specifically targets the chest, shoulders, and triceps. Performing the exercise with a Swiss ball, an unstable surface, will actively engage the core throughout the range of motion.


  1. 1059_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. Swiss Ball Dumbbell Chest Press
    Lower the dumbbells until they are just above the chest, keeping your elbows tight to your sides. Pause, then press them back to the starting position.

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 the body.