Ball Incline Dumbbell Press

How to do the Ball Incline Dumbbell Press

Sit on the ball and roll out with dumbbells so that the middle of your back is on the ball, and bring your hands to the side as shown. Now get in a squat position so that your feet are completely stable. Now raise the weight until your arms are just about locked out. This is a difficult exercise and should be performed by the intermediate to advanced fitness trainer.

Spotter Information:
As a spotter you can either: Hold the ball from moving or kneel behind the participant and lift thier wrists or elbows when asked.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Pectorialis Major
  • Triceps
  • Anterior Deltoids
  • Arms
  • Shoulder

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
60.6 lbs11.2 83.5 lbs

What is a good starting weight?

Based on an average weight lifted of 60.6 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 30 lbs and aim for 12-15 reps.


Workouts Plans with Ball Incline Dumbbell Press

Purpose Type Level
Sport Specific Advanced
Muscle Specific Beginner
Muscular Definition Intermediate
Muscular Definition Advanced
Muscular Definition Beginner
Muscular Definition Intermediate
Strength Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.