Coaching Points

The Unsupported Dumbbell Chest Press is one of my favorite and most-used exercises.  It is a variation of the bench press, but it is performed without the support of the bench.  Most often, I use a stability ball, with only the head, shoulders, and upper back supported by the ball.  This is an excellent chest exercise, but it will also really challenge your core stabilization.   

NOTE:  Do not attempt to perform this exercise if you are not able to do a DB bench press with PERFECT FORM.  If your hips "dip" or "sag" and your lower back arches, you need to stick to the standard DB bench press and also gain some additional core strength to keep those hips from dipping towards the floor.   Addiitonally, DO NOT attempt this exercise if you have shoulder issues.  ALWAYS have a spotter with you.