Muscle Activation When Performing the Chest Press and Shoulder Press on a Stable Bench vs. a Swiss Ball
Brandon P. Uribe, Jared W. Coburn, Lee E. Brown, Daniel A. Judelson, Andy V. Khamoui and Diamond Nguyen
Purpose: To examine the effects of a stable surface (bench) vs. an unstable surface (Swiss ball) on muscle activation when performing the dumbbell chest press and shoulder press.
Conclusions: No significant differences in muscle activation between surface types for either exercise were revealed. Using an unstable surface when performing a dumbbell chest press and shoulder press neither improves nor impairs muscle activation under those conditions.
IN PLAIN ENGLISH: Exercising on an unstable device or surface offers no advantage over exercising on a stable device or surface. Keep it safe and opt for the safer stable surface.