How to Do
How to Do Flat Dumbbell Press to Incline on Ball With Feet Together
The flat dumbbell press to incline on with feet together should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the flat dumbbell press to incline on with feet together.
Beginning
Beginning Flat Dumbbell Press
1. So that your neck and head are supported, lie down on the flat bench. With your feet flat on the floor, your knees should be at a 90-degree angle. If your back starts to hurt, consider putting your feet on the bench rather than the floor. Place your body beneath the bar so that the bar is parallel to your chest. With your elbows flexed at a 90-degree angle, place your hands slightly wider than your shoulders. Grasp the bar with your fingers wrapped around it, palms facing away from you.
2. Exhale, tighten your core, and use your pectoral muscles to lift the barbell off the rack and toward the ceiling.
3. Inhale and slowly lower the barbell to your chest, approximately one inch away. You should take twice as long to lower the barbell as you did to raise it.
4. Using your pectoral muscles, explode back up to your starting posture. Do 12 reps, then increase the weight for the next set.
5. Five sets are required.
Movement
Flat Dumbbell Press Movement
1. Lay back on a stability ball so that it rests on your shoulders and neck.
2. Bend at the knee with both of your legs so that your feet rest flat on the ground. Your legs and feet should be touching each other.
3. Your hips will be slightly lower instead of straight, and almost touching the ground.
4. You will be performing a dumbbell press with both of your arms and straightening your body.
5. Begin by holding the dumbbells straight up in front of you so that your knuckles face the ceiling and your palms face away.
6. Slowly bring the dumbbells down and bend at the elbows so that they make a 90 degree angle.
7. At the bottom of the press, the back of the arms should be in a straight line, parallel to the ground, with your palms both still facing away.
8. Press back up from this position while simultaneously reaching your arm to the opposing side of your body, dumbbell in hand.
9. Bring your arms back down from this position while also lowering your body closer to the ground.
10. Repeat.
Benefits
Flat Dumbbell Press Benefits
One of the best chest workouts for improving upper body strength is the chest press. Pec deck, cable crossover, and dips are some more beneficial exercises. The chest press strengthens and builds muscle tissue in your pectorals, deltoids, and triceps.
Exercise Aliases
Incline Chest Press - Stability Ball, Incline Chest Press on Stability Ball Exercise, How To Do Chest Presses on a Stability Ball, Incline Chest Press, Stability Ball Exercises, Swiss Ball Chest Press.
