This is a great technique for hitting the upper chest with negative training without having a training partner to help you get the weight back up to the top.

What you'll do is simple and it just involves adjusting your body position on the ball.

This is one bench press that you CAN'T do on a bench because of the dynmaic body positioning involved.

Basically, you'll press the weight up in a "flat" position (where you're stronger), then with the dumbells at the top, roll forward on the ball so your butt is near the ground and your body is in an incline position.

THEN you lower the dumbells with a negative-accentuated movement, e.g. fight gravity on the way down, actively pushing against the dumbells as they come down.

Naturally, you're going to be using some pretty heavy dumbells for this one, in order to do decent negative training. I'm using a couple of 125 lb dumbells.

Here's what it looks like:

Pick the dumbells up - if you need instructions on how to get heavy dumbells into position on the ball, click here. I've got a full rundown on the easiest techniqiue I've found.

Get the dumbells into the top position then roll forward on the ball so your butt is down on or by the floor. This is your incline position.

Now lower the dumbells, focusing on the negative. FIGHT IT! Don't just lower the weight.

When you're in that bottom position, now roll back up to the horizontal position.

NOW press back up to the top.

Repeat the sequence, rolling down into the incline position again. Keep going until you either can't press the dumbells back up or you can't control the negative on the incline - whichever comes first.

Your upper chest will be trashed after a few sets of this! You can do 1, 2 or 3 sets of this, depending on how hard you push on each set.