This exercise is focused on increasing stability of glutes of core (mainly) while improving strength of upper body. It is a great way to learn how to bench press while improving a while body stability. Make sure to maintain hip engagement by pushing the floor down (you should feel the glutes engaging). When pushing the dumbbells up, on the extension feel the pecs flexed and squeezed and on the bottom of movement, keep the elbows slightly in to protect the shoulders.

This is a fundamental movement to teach clients how to use the upper back muscles and engage core at the same time. The purpose is to keep the core engaged, activate the upper back while maintaining a natural curve of the lower back (keeping it straight). The closer the ball is to the hip the more the core is challenged. The further away the ball is for the hip, the more upper back strength and lats are involved as we can pull more weight.