10 Best Dumbbell Press On Exercise Ball Alternatives for Chest Training

The Dumbbell Press On Exercise Ball is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Lying Hammer Press, the Dumbbell One Arm Press On Exercise Ball and the Dumbbell Incline Hammer Press On Exercise Ball. A harder version, the Dumbbell One Arm Hammer Press On Exercise Ball, is listed below as a progression rather than a swap.

Dumbbell Press On Exercise BallWatch the Dumbbell Press On Exercise Ball

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Press On Exercise Ball

The steps for the Dumbbell Press On Exercise Ball itself, so you can judge how close each substitute below really is.

Pectorals, with shoulders, triceps · Dumbbell · Intermediate · Compound

  1. Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs.
  2. Slowly walk your feet forward, rolling the exercise ball until your lower back is supported on the ball and your knees are at a 90-degree angle.
  3. Raise the dumbbells to shoulder height, palms facing forward.
  4. Press the dumbbells upward until your arms are fully extended.
  5. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Press On Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Press On Exercise Ball on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Lying Hammer PressPlay demonstration

    1. Dumbbell Lying Hammer Press

    97% match

    Pectorals · Intermediate · Compound

    Pick this when you want to work the pectorals with less balance to manage.

    • Dumbbell
    How to perform it
    1. Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
    2. Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
    3. Press the dumbbells back up to the starting position, fully extending your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell Press On Exercise Ball
    • Primary muscle: pectorals, the same as the Dumbbell Press On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell Press On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell Press On Exercise Ball
    • Balance: easier to stay steady on than the Dumbbell Press On Exercise Ball
  2. Dumbbell One Arm Hammer Press On Exercise BallPlay demonstration

    Progression

    2. Dumbbell One Arm Hammer Press On Exercise Ball

    93% match

    Pectorals · Advanced · Compound

    Pick this when you want a harder single-arm version that still works the pectorals.

    • Dumbbell
    How to perform it
    1. Sit on an exercise ball with your feet flat on the ground and your back straight.
    2. Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
    3. Place your other hand on your hip for stability.
    4. Press the dumbbell upwards, extending your arm fully.
    5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell Press On Exercise Ball
    • Primary muscle: pectorals, the same as the Dumbbell Press On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell Press On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell Press On Exercise Ball
  3. Dumbbell One Arm Press On Exercise BallPlay demonstration

    3. Dumbbell One Arm Press On Exercise Ball

    91% match

    Pectorals · Intermediate · Compound

    Pick this when you want to work the pectorals one side at a time.

    • Dumbbell
    How to perform it
    1. Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward.
    3. Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball.
    4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: flat horizontal press, the same as the Dumbbell Press On Exercise Ball
    • Primary muscle: pectorals, the same as the Dumbbell Press On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell Press On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell Press On Exercise Ball
  4. Dumbbell Incline Hammer Press On Exercise BallPlay demonstration

    4. Dumbbell Incline Hammer Press On Exercise Ball

    90% match

    Pectorals · Intermediate · Compound

    It uses the same equipment and still works the pectorals.

    • Dumbbell
    How to perform it
    1. Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
    2. Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball.
    3. Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
    4. Press the dumbbells up and slightly inward, keeping your palms facing each other.
    5. Extend your arms fully, squeezing your triceps at the top of the movement.
    6. Slowly lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Press On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell Press On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell Press On Exercise Ball
  5. Dumbbell Incline Press On Exercise BallPlay demonstration

    5. Dumbbell Incline Press On Exercise Ball

    90% match

    Pectorals · Intermediate · Compound

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    1. Sit on an exercise ball with a dumbbell in each hand, palms facing forward.
    2. Slowly walk your feet forward, rolling your body down the ball until your head, neck, and upper back are supported on the ball.
    3. Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
    4. Press the dumbbells upward, extending your arms fully.
    5. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Press On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell Press On Exercise Ball

Dumbbell Press On Exercise Ball FAQ

What muscles does Dumbbell Press On Exercise Ball work?

The exercise primarily targets the pectoralis major with assistance from the anterior deltoid and triceps. The unstable surface increases serratus anterior and core activation as you stabilize the scapulae and trunk during the press; cue: keep scapulae retracted to focus force through the chest.

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