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How to Do a Decline Dumbbell Bench Press With an Exercise Ball

Sep 12, 2011 | By Grey Evans

Using an exercise ball to do a decline dumbbell bench press may give you a slightly greater range of motion than a conventional bench. It also makes you work harder to balance during the exercise, which limits the weight you can use and your force output, according to a 2008 study in the "Journal of Strength and Conditioning Research." There is a slight increase in shoulder and abdominal activity, according to a 2006 study published in the "Journal of Strength and Conditioning Research." Neither study found an increase in the activity of the chest muscles. Consult a health-care practitioner before beginning any strength-training program.

Step 1

Position an exercise ball close to a loaded dumbbell rack or power rack. Ensure that there is nothing behind where your head will be or on either side of you where you might drop the dumbbells.

Step 2

Sit on the exercise ball, and hook your feet under the support. Lean back until your shoulders are noticeably lower than your hips. Do this without dumbbells to test your position.

Step 3

Grip dumbbells in your hands. Lie back on the ball with your feet hooked under the support. Raise the dumbbells to full extension over your chest.

Step 4

Lower the dumbbells smoothly and under control. Do not lower them quickly, which can cause you to bounce on the ball. Lower them to the limit of your flexibility to get the most out of your position on the ball.

Step 5

Press the dumbbells up in a straight line to full extension.

Tips and Warnings

  • Perform eight to 15 repetitions per set. Perform three to five sets. Never perform fewer than six repetitions per set. This requires you to use heavy weight to get anything productive out of the set, and the instability of the ball makes heavy weight use slightly riskier. Always use a full range of motion. The only noticeable advantage of using a ball to help train your chest is the greater stretch that is possible at the bottom of the repetition.
  • Never lift without a spotter.

Things You'll Need

  • Dumbbells

References

Article reviewed by Adela McKay Last updated on: Sep 12, 2011

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