Balance balls, large inflated spheres of tough plastic, are prone to wobble in any direction. Using the balance ball as a substitute weight bench challenges you to develop core strength as your abs, back and hip muscles engage to keep you and the weights you're lifting steady. When you sit on a properly sized balance ball, your hips and knees should bent at 90 degrees.
Shoulder Press
The balance ball can substitute as as a flat weight bench or a seated weight bench. To perform a shoulder press on the ball -- using it as a seated weight bench -- sit down on the ball with a dumbbell in each hand. Plant both feet flat on the floor. The closer together you place them, the harder balancing will be. Then bring the dumbbells up to head level, upper arms spread straight out from your shoulders, forearms vertical. Press the dumbbells up and in, directly over your head. Lower back down to the start position and repeat. For extra challenge, extend one leg straight in front of you during the exercise. Rest, then complete a second set with the other leg lifted.
Chest Press
Sit down on the balance ball, holding two dumbbells close to your torso. Walk your feet forward and lie back until the ball supports your shoulders. Squeeze your abs and hips to keep your spine parallel to the floor. Extend both dumbbells straight up over your chest. Lower the dumbbells down and out until your elbows are bent at about 90 degrees, level with your shoulders. Extend your arms back up to the starting position and repeat. You can also perform this exercise with a barbell. Expect to use a slightly smaller weight for this exercise than you would use on a regular weight bench.
Rear-deltoid Flyes
Drape yourself stomach-down over the balance ball, legs extended behind you. The closer together you place your feet, the harder balancing will be. Grasp a small dumbbell in each hand and squeeze your abs to lift your shoulders up off the ball, into a back extension. Extend both arms in front of your chest, palms facing in, elbows slightly bent and pointing out. Spread your arms as if they were the covers of a book, opening perpendicular to your spine. Stop when your elbows are even with your shoulders. Bring your hands back together in front of you and repeat. This exercise places primary emphasis on your rear deltoids, but also works your trapezius and rhomboid muscles.
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