Ball Exercises for Pushing Dumbbells Up in the Air

A stability ball provides a unique base for your dumbbell training workout. The ball has a naturally unstable surface, so your core is challenged throughout each dumbbell press exercise. Your abdominals contract to keep you upright and on the ball instead of rolling to the floor. Substitute the ball for a stable surface such as a weight bench, and you recruit a higher number of muscle fibers, which increases the calorie-burning and strength-enhancing qualities of each workout.

  1. Stability Ball

    • Before you begin your workout, proper selection of a stability ball is necessary. Follow the manufacturer's guidelines and select the size of your ball based on your height. If you have a selection of unmarked balls in front of you, sit on top of the ball with your knees bent and feet flat on the floor. A proper-sized ball will allow for a 90-degree bend in both your hips and knees. If your legs are bent less than 90 degrees, choose a smaller ball. If the angles of your knees and hips are greater than 90 degrees, choose a bigger ball.

    Chest Press

    • Use your ball and dumbbells to strengthen the muscles across your chest. Sit on top of the ball and hold a dumbbell in each hand. Walk your feet away from the ball until the ball is against your upper back, shoulders and head. Keep your knees bent and lift your hips to form a straight line between your hips and knees. Bend your elbows below your sides and place your hands in front of your armpits. Face your palms forward. Exhale and press up the dumbbells over the top of your chest. Then inhale and lower the weights to the starting position.

    Military Press

    • A seated dumbbell press, the military press, is performed using the ball as the base. Sit on top of the ball with your knees bent and feet flat on the floor. Hold a dumbbell in each hand with your elbows bent and pointing straight down. Position your hands at shoulder level, and face your palms forward. Exhale and press the dumbbells overhead to strengthen your shoulders. Inhale, bend your elbows and return to the starting position. For a variation, perform the exercise with one arm at a time.

    Russian Twist

    • Another way to press up your dumbbell is with a torso rotation to strengthen your core. Sit on top of the ball and walk your feet away out until your upper back, shoulders and head rest on the ball. Elevate your hips until your thighs are parallel with the floor. Hold one dumbbell between both hands and straighten your arms over your chest. Inhale and lower the dumbbell to the right as you turn your upper body to the right. Exhale and press up the dumbbell with your arms straight as you return to the starting position. Repeat the twist to the left.