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UberExercise — Galvanize Fresh Upper Body Growth With The Swiss Ball Chest Press

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The Swiss Ball Chest Press, Quick Hits


Primary Muscles:

Chest (pectoralis major & minor)


Secondary Muscles:

Core, Triceps


What You’ll Need:

Swiss Ball, Dumbbells


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Why They’re Über:

Unlike a traditional bench press or dumbbell press, the Swiss Ball Chest Press requires a high degree of core, arm, and shoulder stabilization, which transforms a movement that typically isolates the chest and triceps into a full-body, fat-blasting exercise.


About The Swiss Ball Chest Press

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The Swiss Ball Chest Press is one of the best surrogates for the traditional barbell bench press and dumbbell chest press, especially when muscle growth begins to taper off and plateau.

By throwing a Swiss ball into the mix and taking your body off of a stable surface, you’re forced to A) engage new muscles — primarily your abs and lower back — and B) engage familiar muscles — the chest, triceps, and shoulders — differently, in a way that emphasizes stabilization on par with explosive vertical power. That coordination of EXTREME stabilization, heavy weight, and vertical ascension simultaneously produces one uber challenging, beast of a movement.

In addition to stabilization and core recruitment, the curved, malleable surface of the Swiss ball allows your chest and triceps to move through a broader range of motion. The expansive RoM creates a deep stretch, followed by an unparalleled contraction, which galvanizes the chest with hypertargeted muscle stimulation. It works to such a high degree that you’ll tangibly feel the stretch-contraction burn in a way that most other chest movements can’t match.

That one-two punch provides a powerful impetus to spark new results and shatter any hang ups from repetitive chest workouts.


How To Do The Swiss Ball Chest Press


1. Grab two dumbbells and sit on top of a Swiss ball.

2. Place the dumbbells on your knees and slowly roll your back down the ball. The middle of your upper back should sit firmly on the top of the ball, and your feet should be far enough out so that your knees are 90° with the floor.

3. Raise your hips, tighten your core, and form a flat bridge with your torso. At this point raise the dumbbells straight up over the bottom portion of your chest. This is your starting position.

4. Without letting your hips or lower back wilt, slowly lower the dumbbells until your arms are slightly below parallel with the floor. Let your rear deltoids and upper back sink into the top of the ball. Hold for .5 seconds.

5. Stabilize your body, contract your chest, and powerfully press the dumbbells upwards. Squeeze your chest together tight at the top, hold for 1 second, and lower.

6. Repeat the motion for 12 reps. Complete 3 sets as a part of your upper body workout.


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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
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