Dumbbell Incline Hammer Press on Exercise Ball

Description

How to Do Dumbbell Incline Hammer Press on Exercise Ball

1. 1
   Setup

   Position the exercise ball behind you. Sit on the ball and roll forward until your upper back and shoulders are supported, feet flat on the floor, and hips lifted into a bridge position.

2. 2
   Setup

   Hold a dumbbell in each hand with a neutral grip (palms facing each other), elbows bent, and dumbbells at chest level, slightly wider than your shoulders.

3. 3

   Engage your core to maintain a stable bridge. Exhale as you press the dumbbells straight up towards the ceiling, maintaining the neutral grip, until your arms are fully extended but not locked.

4. 4

   Inhale as you slowly lower the dumbbells back down to the starting position with control, feeling a stretch in your chest and shoulders.

5. 5

   Ensure your elbows do not drop below the level of your torso at the bottom of the movement to protect your shoulders and maintain tension.

Tips

• Maintain a tight core and glutes throughout the movement to keep your hips elevated and stable on the ball, preventing unwanted rocking.
• Focus on a controlled tempo, especially during the eccentric (lowering) phase, to maximize muscle engagement and minimize momentum.
• Keep your eyes fixed on a point directly above you to help maintain head and neck alignment, preventing unnecessary strain.
• Ensure your feet are firmly planted hip-width apart, providing a stable base for your body on the exercise ball.

Common Mistakes

• ×Letting hips drop during the set reduces core engagement and puts strain on the lower back; actively squeeze your glutes and engage your core to keep your hips elevated in a strong bridge position throughout the entire exercise.
• ×Flaring elbows out excessively can stress the shoulder joint; keep your elbows tucked slightly closer to your body, allowing them to track naturally downwards and slightly out, to protect your shoulders.
• ×Bouncing the dumbbells at the bottom of the movement reduces muscle tension and increases injury risk; control the lowering phase completely, stopping just before your elbows drop below your torso, to maintain constant tension on the target muscles.