The alternating dumbbell chest press is perfect for strengthening the pectoralis (chest) muscles. Most chest exercises involve compound movements, or the use of more than one joint. Invariably, the triceps and anterior deltoid are often used in chest exercises.

Start by resting your upper back on the ball. The dumbbells in each hand should be fully extended over your head and chest area. Once in position, lower one dumbbell down to the chest/shoulder area until you feel a light stretch, then press the dumbbell back up to the starting position. The same movement should be repeated on each side in alternating fashion. You should exhale as you push the weight up.