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.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Press On Exercise Ball
- Primary muscle
- Pectorals
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Shoulders, Triceps
How to perform Dumbbell Press On Exercise Ball
- Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs.
- 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.
- Raise the dumbbells to shoulder height, palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Ranked 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. Open "How to perform this exercise" on a card for 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.
Best match 1. Dumbbell Lying Hammer Press
97% match- Pectorals
- Dumbbell
- Intermediate
- Compound
Pick this when you want to work the pectorals with less balance to manage.
How to perform this exercise
- Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
- Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
- Press the dumbbells back up to the starting position, fully extending your arms.
- 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
Progression
- Pectorals
- Dumbbell
- Advanced
- Compound
Pick this when you want a harder single-arm version that still works the pectorals.
How to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing inwards and your elbow bent at a 90-degree angle.
- Place your other hand on your hip for stability.
- Press the dumbbell upwards, extending your arm fully.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 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
- Pectorals
- Dumbbell
- Intermediate
- Compound
Pick this when you want to work the pectorals one side at a time.
How to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward.
- Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 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
- Pectorals
- Dumbbell
- Intermediate
- Compound
It uses the same equipment and still works the pectorals.
How to perform this exercise
- Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
- Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball.
- Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
- Press the dumbbells up and slightly inward, keeping your palms facing each other.
- Extend your arms fully, squeezing your triceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position.
- 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
- Pectorals
- Stability-ball
- Intermediate
- Compound
A good swap when you have a stability ball to work with, and it still works the pectorals.
How to perform this exercise
- Sit on an exercise ball with a dumbbell in each hand, palms facing forward.
- Slowly walk your feet forward, rolling your body down the ball until your head, neck, and upper back are supported on the ball.
- Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
- Press the dumbbells upward, extending your arms fully.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- 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
6. Kettlebell One Arm Floor Press
88% match- Pectorals
- Kettlebell
- Intermediate
- Compound
How to perform this exercise
- Lie flat on your back on the floor with your knees bent and feet flat on the ground.
- Hold the kettlebell in one hand with your palm facing towards your feet and your arm extended straight up towards the ceiling.
- Slowly lower the kettlebell towards your chest by bending your elbow, keeping your upper arm close to your body.
- Pause for a moment when the kettlebell is just above your chest, then push it back up to the starting position by extending your elbow.
- 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
7. Dumbbell Lying One Arm Press
87% match- Pectorals
- Dumbbell
- Intermediate
- Compound
How to perform this exercise
- Lie flat on a bench with a dumbbell in one hand and your feet flat on the ground.
- Hold the dumbbell at shoulder level with your palm facing forward.
- Press the dumbbell upward until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 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
- Balance: easier to stay steady on than the Dumbbell Press On Exercise Ball
8. Alternating Floor Press
87% match- Pectorals
- Kettlebell
- Intermediate
- Compound
How to perform this exercise
- Lie on the floor with two kettlebells next to your shoulders.
- Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
- Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
- Raise the kettlebell and repeat on the opposite side.
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
- Balance: easier to stay steady on than the Dumbbell Press On Exercise Ball
- Pectorals
- Kettlebell
- Intermediate
- Compound
How to perform this exercise
- Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
- Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.
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
- Balance: easier to stay steady on than the Dumbbell Press On Exercise Ball
- Pectorals
- Dumbbell
- Advanced
- Compound
How to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
- Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
- Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
- Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
- Pause for a moment, then raise the dumbbell back to the starting position.
- While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 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
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.
Find Alternatives for Any Exercise
Search the exercise database and filter the ranked substitutes by the equipment you own.
Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology