How to Do Chest Exercises With A Yoga Ball?

30 minutes read

To do chest exercises with a yoga ball, start by positioning yourself on the ball so that your upper back and head are supported. Keep your feet planted firmly on the ground for stability. Hold a dumbbell in each hand and extend your arms straight up toward the ceiling, with your palms facing forward.


Slowly lower the dumbbells down towards your chest, keeping your elbows slightly bent. Pause for a moment, then press back up to the starting position. Repeat for the desired number of repetitions.


You can also do push-ups on the yoga ball by placing your hands on the ball in a push-up position and lowering your chest down towards the ball before pushing back up.


Remember to engage your core muscles and focus on keeping proper form throughout the exercises to maximize the effectiveness of the workout.

Best Yoga Balls of 2024

1
Trideer Yoga Ball Exercise Ball for Working Out, 5 Sizes Gym Ball, Birthing Ball for Pregnancy, Swiss Ball for Physical Therapy, Balance, Stability, Fitness, Office Ball Chair, Quick Pump Included

Rating is 5 out of 5

Trideer Yoga Ball Exercise Ball for Working Out, 5 Sizes Gym Ball, Birthing Ball for Pregnancy, Swiss Ball for Physical Therapy, Balance, Stability, Fitness, Office Ball Chair, Quick Pump Included

  • ANTI BURST & SLOW DEFLATION - Our exercise ball is made with the honey comb structure which makes it deflate slowly and burst resistant if punctured, thus reducing the risks of injury due to falls to the ground and offering you the most caring protection like your endearing mom’s!
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  • Office Ball Chair for Fun and Better Posture - Tired of the ordinary office chairs? No worries! We have you covered! Try our Office Ball Chair for a healthier and more active lifestyle. This chair is a magician that corrects your posture and eventually drives your back pain away! Plus, you can even treat yourself with a highly efficient back and abdominal strengthening or some deep stretches that you long deserve during or after work!
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  • Wood or painting are unfriendly to the exercise ball. So please keep the ball away from woodwork, wooden furniture or painted walls. And as cute as they are, your lovely pets could potentially damage the ball with their sharp claws so just a kind reminder to stay away from them when practicing with your ball.
  • Inflation Instructions: Let the ball sit for 2-3 days after the initial inflation, then inflate it again to allow it to be stretched to the desired size.
2
BalanceFrom Anti-Burst and Slip Resistant Exercise Ball Yoga Ball Fitness Ball Birthing Ball with Quick Pump, 2,000-Pound Capacity (48-55cm, M, Blue)

Rating is 4.9 out of 5

BalanceFrom Anti-Burst and Slip Resistant Exercise Ball Yoga Ball Fitness Ball Birthing Ball with Quick Pump, 2,000-Pound Capacity (48-55cm, M, Blue)

  • Anti-burst - made with thick and durable materials. We put your safety as a top priority during manufacturing. Rated up to 2,000 pounds
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3
Trideer Yoga Ball - Exercise Ball for Workout pilates Stability - Anti-Burst and Slip Resistant for physical therapy, Birthing, Stretching & Core Workout, Office Ball Chair, Flexible Seating, Home Gym

Rating is 4.8 out of 5

Trideer Yoga Ball - Exercise Ball for Workout pilates Stability - Anti-Burst and Slip Resistant for physical therapy, Birthing, Stretching & Core Workout, Office Ball Chair, Flexible Seating, Home Gym

  • Promotes Health at Work - Trideer yoga ball can help to alleviate your chronic back pain, sciatica, and glute aches from too much sitting by strengthening your core muscles that support your spine and promoting micro movements.
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  • TIPS – Be careful not to place the ball in contact with woodwork, wooden furniture, and painted walls for a long time. Please keep the ball away from your little pets during your practice, because their sharp claws may damage the yoga ball.
4
zeatly Yoga Ball Exercise Ball - Anti-Slip and Anti-Burst Workout Ball, Birthing Ball Fitness Ball with Quick Pump, Balance Ball Chair for Stability, Pregnancy and Physical Therapy

Rating is 4.7 out of 5

zeatly Yoga Ball Exercise Ball - Anti-Slip and Anti-Burst Workout Ball, Birthing Ball Fitness Ball with Quick Pump, Balance Ball Chair for Stability, Pregnancy and Physical Therapy

  • 【EXPLOSION-PROOF】: This exercise ball adopts honeycomb structure, elastic barrier, it will not burst when stabbed, and it will deflate slowly, which can effectively reduce the risk of injury due to falling to the ground. This anti-explosion and slow deflation design makes the yoga ball safer, and we can use it with confidence.
  • 【ANTI-SLIP SURFACE】: The surface of this balance ball has anti-slip line design, which can provide greater friction and help distribute your weight evenly, resulting in a higher load-bearing capacity. This birthing ball is made of high quality composite material, BPA free, latex free and durable, it brings great joy to our life.
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  • 【MULTIPURPOSE】: This exercise ball provides you with more freedom and choices, we can combine different exercise elements to create a more fun and entertaining experience. This yoga ball for exercise can reduce your anxiety, and it is suitable for Pilates, yoga, pregnancy gymnastics, or various other low-impact exercises.
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5
Core Balance Exercise Ball for Workouts, Anti-Burst and Slip Resistant, Swiss Yoga Ball for Pregnancy, Stability, Fitness and Physical Therapy, 4 Sizes, with Pump (22" / 55cm Pink)

Rating is 4.6 out of 5

Core Balance Exercise Ball for Workouts, Anti-Burst and Slip Resistant, Swiss Yoga Ball for Pregnancy, Stability, Fitness and Physical Therapy, 4 Sizes, with Pump (22" / 55cm Pink)

  • RANGE OF SIZES FOR A PERFECT WORKOUT: Core Balance Gym Balls come in a choice of sizes to suit your height and workout in comfort. Check out our size guide (image 5) to determine whether you need a 55cm, 65cm, 75cm, or 85cm ball. As an added bonus, each gym ball includes a pump and tape measure to easily inflate to the correct capacity.
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6
YOTTOY Anti-Burst Exercise Ball for Working Out, Yoga Ball for Pregnancy,Extra Thick Workout Ball for Physical Therapy,Stability Ball for Ball Chair Fitness with Pump (Pink)

Rating is 4.5 out of 5

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  • Looking for a safe and durable exercise ball? Our optimized large exercise ball has a 2.8mm thickened explosion-proof structure with a honeycomb design, slow air leakage even when punctured. It has a load-bearing capacity of up to 2000lbs (800kg) and can maintain its shape for a long time, without the need for daily inflation. Try it out and experience a worry-free yoga workout!
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7
SmarterLife Workout Exercise Ball for Fitness, Yoga, Balance, Stability, or Birthing, Great as Yoga Ball Chair for Office or Exercise Gym Equipment for Home, Non-Slip Design (45 cm, Red)

Rating is 4.4 out of 5

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  • WHAT'S INCLUDED: We include the exercise sitting ball, an exercise ball pump, inflation measuring tape, two (2) ball plugs with a removal tool, an exclusive downloadable complete body workout guide, and a downloadable eBook called "The 7 Secrets to Your Ideal Body." Also downloadable is our “Premium Exercise Ball Workout Guide” which picks up where the included-in-the-box “QuickStart Exercise Guide” leaves off. The download instructions are included in a sheet in the box.
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8
BABYGO®  Birthing Ball for Pregnancy & Labor + Our Award Winning Book - Exercise, Birth & Recovery Plan, 5X Stronger Than a Yoga Ball with Eco Friendly Material (65cm - 4'8" - 5'10", Nude)

Rating is 4.3 out of 5

BABYGO®  Birthing Ball for Pregnancy & Labor + Our Award Winning Book - Exercise, Birth & Recovery Plan, 5X Stronger Than a Yoga Ball with Eco Friendly Material (65cm - 4'8" - 5'10", Nude)

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  • ✅ Let the ball sit at room temperature for two hours before inflating | Use the supplied pump and tape measure | Persist with pumping to achieve maximum size, the material will keep growing and stretching | Inflate the ball to 80% diameter initially and allow to sit for 24 hours | Top up the ball with the final amount of air
9
Greater Goods Exercise Ball - Yoga Ball for Working Out, Balance, Stability, and Pregnancy, Blush Pink, 65cm

Rating is 4.2 out of 5

Greater Goods Exercise Ball - Yoga Ball for Working Out, Balance, Stability, and Pregnancy, Blush Pink, 65cm

  • Professional Quality: Thoughtfully designed and intentionally made with premium material. Featuring an anti-burst safety mechanism, so even if the exercise ball is punctured, it will deflate slowly and quietly. Durable and non-slip, the Greater Goods exercise ball will help you achieve workouts, poses, and stretches time after time.
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10
CAP Barbell Fitness Stability Ball Exercise Ball, 65cm, Teal

Rating is 4.1 out of 5

CAP Barbell Fitness Stability Ball Exercise Ball, 65cm, Teal

  • CONSTRUCTION – Made with burst-resistant material for long-lasting performance; Includes air pump to inflate the stability exercise ball; Teal color adds a splash of color and character to your home gym
  • FEATURES – Low impact exercises help to gain balance and strength; Improve core strength, flexibility, posture and more
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  • SPECS – 65cm stability ball
  • TRUST – Trust experience. CAP is a leading pioneer in the fitness industry with over 30 years experience and locations worldwide. Chances are if you have ever worked out before you have used a CAP product


How to incorporate dumbbells into chest exercises with a yoga ball?

  1. Dumbbell Chest Press on a Yoga Ball: Sit on the yoga ball with your feet flat on the floor and hold a dumbbell in each hand. Slowly walk your feet forward as you roll down on the ball until your head and upper back are supported. Engage your core and press the dumbbells up towards the ceiling, keeping your elbows slightly bent. Lower the dumbbells back down with control and repeat for the desired number of repetitions.
  2. Dumbbell Flyes on a Yoga Ball: Lie face up on the yoga ball with your head, shoulders, and upper back supported. Hold a dumbbell in each hand with your arms extended above your chest. Open your arms out to the sides, maintaining a slight bend in your elbows, until you feel a stretch in your chest. Bring the dumbbells back together in a controlled motion and repeat.
  3. Dumbbell Pullovers on a Yoga Ball: Sit on the yoga ball with your feet flat on the floor and hold a dumbbell with both hands. Walk your feet forward as you roll down on the ball until your head and upper back are supported. Extend your arms overhead, and with a slight bend in your elbows, lower the dumbbell towards the floor behind your head. Engage your chest and core to bring the dumbbell back to the starting position and repeat.
  4. Dumbbell Chest Press with Leg Raises: Lie face up on the yoga ball with your head, shoulders, and upper back supported. Hold a dumbbell in each hand with your arms extended above your chest. As you press the dumbbells up towards the ceiling, simultaneously lift your legs off the ground in a controlled manner. Lower your legs back down as you bring the dumbbells back to the starting position and repeat.


How to add variety to your chest workouts with a yoga ball?

  1. Stability ball push-ups: Place your hands on the yoga ball and perform push-ups. This challenges your stability and engages your core muscles more than regular push-ups.
  2. Stability ball chest press: Lie on the yoga ball with your upper back supported and perform a chest press with dumbbells or a barbell. This will engage your stabilizer muscles and add a new dimension to your chest workout.
  3. Stability ball flyes: Lie on the yoga ball with dumbbells in hand and perform flyes, extending your arms out to the sides. This exercise targets the chest and shoulders in a different way than traditional flyes on a bench.
  4. Stability ball plank: Place your feet on the yoga ball and assume a plank position with your hands on the floor. This challenges your core stability while also engaging your chest muscles.
  5. Stability ball chest pass: Sit on the yoga ball and hold a medicine ball or a dumbbell in front of your chest. Push the weight away from your chest and catch it, engaging your chest muscles in a dynamic and challenging way.
  6. Stability ball chest squeeze: Hold a yoga ball between your hands and squeeze it together, engaging your chest muscles. This is a great way to work the chest muscles while also improving grip strength.
  7. Stability ball chest dips: Place your hands on the yoga ball behind you and perform dips, lowering your body towards the floor and using your chest muscles to push yourself back up. This exercise adds an extra challenge to traditional chest dips.


By incorporating these exercises into your chest workout routine, you can add variety and challenge your muscles in new ways to keep making progress.


What is the benefit of using a yoga ball for chest exercises?

Using a yoga ball for chest exercises can provide several benefits, including:

  1. Increased stability and core activation: By performing chest exercises on a yoga ball, you engage your core muscles to maintain balance and stability. This can help strengthen your core and improve overall stability.
  2. Greater range of motion: Using a yoga ball allows for a deeper range of motion in chest exercises compared to traditional exercises on a bench or mat. This can help target and strengthen different muscle fibers in the chest region.
  3. Improved balance and coordination: Balancing on a yoga ball while performing chest exercises can help improve balance, coordination, and proprioception.
  4. Reduced risk of injury: The unstable surface of a yoga ball can help activate smaller stabilizing muscles, reducing the risk of muscle imbalances and injuries.
  5. Enhances muscle engagement: Using a yoga ball can help engage more muscles during chest exercises, leading to a more effective workout.


What is the connection between breathing and muscle activation during chest exercises on a yoga ball?

During chest exercises on a yoga ball, proper breathing technique plays a crucial role in muscle activation. When you inhale, your chest expands and your lungs fill with air, creating stability and support for your body on the yoga ball. This allows you to maintain proper posture and alignment during the exercise.


When you exhale, you engage your core muscles and contract your chest muscles, which helps to stabilize your body on the yoga ball and activate the muscles involved in the chest exercise. Proper breathing also helps you maintain a steady rhythm and control your movements, leading to better muscle activation and recruitment during the exercise.


In summary, the connection between breathing and muscle activation during chest exercises on a yoga ball is that proper breathing technique helps to stabilize your body, engage your core muscles, and activate the muscles involved in the exercise, leading to a more effective and efficient workout.

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