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How to do the Dumbbell Incline Press (Stability Ball)

Primary: Chest · also works Shoulders, Triceps, Upper Back.

The Dumbbell Incline Press on a Stability Ball is a compound exercise targeting the chest while also engaging the shoulders, triceps, and core for stabilization. By performing this exercise on a stability ball, additional focus is placed on balance and core strength, making it an excellent addition for intermediate users aiming to build upper body strength and stability.

Demo video: Dumbbell Incline Press (Stability Ball) · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Sit on a stability ball holding a dumbbell in each hand.

  2. 2

    Walk your feet forward and lie back on the ball, positioning it under your upper back.

  3. 3

    Hold the dumbbells at shoulder level with your palms facing forward.

  4. 4

    Press the dumbbells straight up until your arms are fully extended.

  5. 5

    Lower the weights back to shoulder level in a controlled manner. Repeat.

Coaching cues

  • Keep your core engaged throughout the exercise to maintain stability on the ball.
  • Avoid locking your elbows at the top of the press to keep tension on the muscles.
  • Perform the movement in a controlled manner to maximize muscle activation and ensure proper form.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Dumbbell Incline Press (Stability Ball) alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Dumbbell Bench PressDumbbell · beginner Dumbbell Floor PressDumbbell · beginner Incline Dumbbell PressDumbbell · beginner Dumbbell FlyDumbbell · intermediate Dumbbell FlyesDumbbell · beginner Dumbbell Press (Floor)Dumbbell · beginner

Frequently asked questions

What muscles does the Dumbbell Incline Press (Stability Ball) work?

Primary: Chest. Secondary: Chest, Shoulders, Triceps, Upper Back

How many sets and reps of Dumbbell Incline Press (Stability Ball) should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Dumbbell Incline Press (Stability Ball)?

Same movement pattern, different equipment: Dumbbell Bench Press, Dumbbell Floor Press, Incline Dumbbell Press, Dumbbell Fly, Dumbbell Flyes, Dumbbell Press (Floor).

Is the Dumbbell Incline Press (Stability Ball) good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.