Upper Body Exercises With A Stability Ball

The stability ball is a versatile tool for exercising that adds a dimension of instability to the workout. This instability engages the core muscles to balance and stabilize the body. A vast number of upper-body exercises can be performed by either sitting on top of the ball, lying face up, face down, on your sides or even using it with body-weight movements.

Stability Ball Dumbbell Incline Chest Press

Lying face up with your shoulders on top of the ball and feet flat on the floor, allow your hips to lower to the floor so your upper torso creates an incline angle. Hold that position during the entire exercise. Grasping a dumbbell in each hand, position them next to the outsides of the upper chest. Breathing out, slowly press the dumbbells straight up, until your arms are fully extended. Breathing in, slowly lower the dumbbells back to the outside of your chest.

Stability Ball Dumbbell Pullover

Lying face up with your shoulders and head on top of the ball, place your feet flat on the floor. To create a straight line with the shoulders, hips and knees, raise your hips and hold that bridge position throughout the entire exercise. With one dumbbell in both hands, position it above the chest, with your arms almost fully extended. Keeping the arms almost fully extended throughout the entire movement, breathe in as you allow the dumbbell to lower behind the head until your arms are almost parallel to the floor. Breathing out, pull the dumbbell back up in the same arcing motion until it is above the chest again.

Stability Ball Dumbbell Supine Triceps Extension

Lying face up with your shoulders and head on top of the ball, place your feet flat on the floor. To create a straight line with the shoulders, hips and knees, raise your hips and hold that bridge position throughout the entire exercise. With a dumbbell in each hand, position them directly above the shoulders with your arms fully extended. Keeping you upper arms stationary throughout the exercise, breathe in and bend your elbows to allow the dumbbells to slowly lower to the sides of the head. Breathing out, raise the dumbbells until the arms are fully extended.