Alternating dumbbell chest press on Ball

If you’re looking to add an extra challenge to your chest press routine, give alternating dumbbell chest press on ball a try! This exercise is a great way to target your pecs and get them working hard. However, there are a few things you need to keep in mind before starting this move.

This blog post will cover how to do the alternating dumbbell chest press on the ball and some common mistakes people make when doing this exercise.

We’ll also discuss the benefits of this move and some negatives to be aware of. Finally, we’ll provide tips for improving your technique and progressions you can use to make this move more challenging.

Let’s get started!

How to do alternating dumbbell chest press on ball

Start by sitting on a stability ball with your feet flat on the ground and your knees bent at 90 degrees.

From here, pick up a dumbbell in each hand and position them at shoulder level with your palms facing forward.

Next, press the dumbbells up overhead, alternating sides as you go.

Once your arms are extended fully, lower the dumbbells back to shoulder level and repeat.

Common mistakes for the alternating dumbbell chest press

One of the most common mistakes people make when doing this exercise is not alternating their arms. It’s important to alternate your arms on each rep so that each side gets equal work. Another mistake people make is not keeping their core engaged.

Since you’re sitting on a stability ball, it’s easy to let your core muscles relax. However, engaging your core will help you maintain balance and stability on the ball.

Muscles worked during the alternating dumbbell chest press

The alternating dumbbell chest press is a great exercise for working the chest muscles. This exercise also engages the shoulders and triceps, making it a great all-around exercise for building upper body strength

Benefits of alternating dumbbell chest press on ball

There are several benefits to doing alternating dumbbell chest presses on the ball. First, it’s a great way to target your pecs and get them working hard because of the unstable surface.

Second, this move also engages your shoulders and triceps, making it a great all-around exercise for building upper body strength.

Third, the ball provides an unstable surface that challenges your balance and stability, which can help you develop better overall coordination.

Negatives of alternating dumbbell chest press on ball

However, there are a few negatives to alternating dumbbell chest presses on the ball.

First, if you have any shoulder or elbow issues, this exercise may aggravate them.

Second, the ball can be challenging to keep stable, so if you have any balance issues, this move may not be right for you.

Third, if you’re new to working out, this move may be too challenging and you might want to start with a simpler chest press variation like the alternating dumbbell chest press on a bench.

Progression from the alternating dumbbell chest press on ball

If you want to make this move more challenging, you can try adding weight by holding dumbbells in each hand. You can also try alternating your grip from one set to the next (e.g. palms facing inward on one set, palms facing outward on the next set).

If you have a set of rings or TRX, you can also try doing alternating dumbbell pulls with one hand on the ball and the other hand on the ring/TRX. This will provide an even more unstable surface and challenge your balance and stability even more.

Variations of the alternating dumbbell chest press on ball

#1- Alternating dumbbell chest press on bench

How to:

  • Lie on a flat bench with a dumbbell in each hand, palms facing your feet.
  • Press the weights straight up, alternating arms with each rep.

This variation is a great way to target your pecs and get them working hard.

#2- Alternating dumbbell chest press on a stability ball

How to:

  • Lie on a stability ball with a dumbbell in each hand, palms facing your feet.
  • Press the weights straight up, alternating arms with each rep.

This move is more challenging than the bench press variation and will engage your core muscles more.

#3- Alternating dumbbell chest press with feet on a Swiss ball

How to:

  • Lie on a flat bench with your feet on a Swiss ball.
  • Hold a dumbbell in each hand, palms facing your feet.
  • Press the weights straight up, alternating arms with each rep.

This is the most challenging variation of the alternating dumbbell chest press and will test your balance and stability.

#4 – Alternating dumbbell chest press on an incline bench

How to:

  • Lie back on an incline bench with your feet flat on the floor, and your arms extended straight up over your chest, holding a dumbbell in each hand.
  • From here, slowly lower the weights to the sides of your chest, keeping your elbows close to your body.
  • Once you reach the bottom of the movement, press the weights back up to the starting position.
  • That’s one rep. Be sure to keep your core engaged and your body stable throughout the entire movement.

Tips for improving your alternating dumbbell chest press

If you want to improve your alternating dumbbell chest press, here are a few tips:

  • Start with light weights and gradually increase the amount of weight you’re using as you get stronger.
  • Keep your core engaged and your body stable throughout the entire movement.
  • Be sure to alternate arms with each rep.

Frequently asked questions about alternating dumbbell chest press

Q: Is an alternating dumbbell press better than a normal benchpress?

A: alternating dumbbell press is a great way to target your pecs and get them working hard. It also engages your shoulders and triceps, making it a great all-around exercise for building upper body strength.

Q: What’s the best way to do an alternating dumbbell chest press?

A: There’s no one-size-fits-all answer to this question, as the best way to do alternating dumbbell chest press will vary depending on your individual fitness level and goals. However, we recommend starting with light weights and gradually increasing the amount of weight you’re using as you get stronger.

Additionally, be sure to keep your core engaged and your body stable throughout the entire movement. Finally, be sure to alternate arms with each rep.

Q: What are some common mistakes people make when performing alternating dumbbell chest presses?

A: Some common mistakes people make when doing alternating dumbbell chest press include using too much weight, not alternating arms, and not keeping their core engaged.

Q: How many reps should I do for alternating dumbbell chest press?

A: Start light and aim for 10-15 reps and increase weight or reps as your fitness allows

Conclusion

Overall, the alternating dumbbell chest press on ball is a great exercise for working the chest muscles. However, there are a few things to keep in mind.

First, make sure you warm up thoroughly before attempting this exercise.

Second, avoid arching your back or locking your elbows when pressing the weights.

Third, focus on keeping your core engaged and your body straight throughout the movement.

Finally, if you have any shoulder or elbow pain, be sure to consult with a doctor or physical therapist before performing this exercise.

If you follow these tips, you’ll be well on the way to developing a strong and impressive chest!

Thanks for reading and good luck

 

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