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How to Do an Exercise Ball Dumbbell Press

Learn how to do an exercise ball dumbbell press from certified personal trainer Max Tapper in this home chest workout for men video from Howcast.


Hi Guys! It's Max Tapper again with Howcast. I’m going to show you how to do an exercise ball flat dumbbell press. Now, a dumbbell press is going to be the same whether it's on a bench, whether it's on a ball. The only difference here now is that there is going to be a lot of instability. And that instability is going to give you a huger core requirement. IT's going to be a lot more challenging. You definitely won't be able to life the same amount of weight you do on a bench. So for these purposes, 'I’m going to use 50lbs dumbbells. SO this is the beginning position. Now we start off with the dumb bell on your knees. Bring them closer to your body, and you're going to roll out.

So I never want you to pick these off of the floor while you're on the ball. Too much risk of injury. Now here we go, let's roll out. Now, we're going to roll out till we have only our head and our back of our shoulder stabilize. Okay? We need them supported, and we're also going to keep that same bridge. Where we're pushing our hips all the way up to the ceiling, Getting our gluts again, hamstring and our lower back involved. Chest up. We're coming out to the side, Slow in control on the way down. Pause. And we're pressing up. Nice and controlled. Now if you see all of that shaking, that's the instability of the ball and your body trying to right yourself. This is what makes it challenging. On ? like this is fine for bulking up. But remember when you're trying to bulk and build muscle, it's all dependent of the most amount of weight you can handle. And obviously when you're on a ball that's going to be this unstable. You're not going to be able to handle a lot of weight.

So, if your goal is to build big muscles, you're better off staying with something that's more stable where you can lift a lot of weight. But if your goal is to challenge yourself a lot. Challenge your core, challenge a lot of the stabilize in your shoulders, chest, hips. Where ever an exercise ball press is excellent exercise. Now let me give you one tip about doing dumbbell presses on the exercise ball. If you look at an exercise ball, a lot of times it tells you the most amount of weight you can handle. So, you need to be very cognizance of that. If you weigh 200lbs, this exercises ball says it can only handle 350, and you pick up 2 80lbs dumbbells, you're now at 360lbs. That ball can pop. So be very careful about the type of weight you use on the ball. Very, very careful. Cause obviously falling with dumbbells in your hand, will result in some type of injury. Alright? So let's keep ourselves healthy and smart.

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