Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateCompoundDumbbell
Dumbbell Press On Exercise Ball
Pectorals · Chest
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Sit on an exercise ball with your feet flat on the ground and dumbbells in each hand, resting on your thighs.
- 2
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.
- 3
Raise the dumbbells to shoulder height, palms facing forward.
- 4
Press the dumbbells upward until your arms are fully extended.
- 5
Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
shoulders
Secondary
shoulderstriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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