Dumbbell One Arm Hammer Press on Exercise Ball
Strengthen your chest, triceps, and shoulders with the dumbbell one-arm hammer press on an exercise ball. This exercise also builds core stability.
Description
An exercise that targets the chest, triceps, and shoulders using a dumbbell while balancing on an exercise ball.
How to Do Dumbbell One Arm Hammer Press on Exercise Ball
- 1Setup
Position yourself on an exercise ball with your upper back and head supported, feet flat on the floor shoulder-width apart, and hips lifted to create a straight line from knees to shoulders.
- 2Setup
Hold a dumbbell in one hand with a neutral grip (palm facing in), elbow bent at 90 degrees, and the dumbbell at chest height. Extend your free arm out to the side for balance.
- 3
Exhale and press the dumbbell straight up towards the ceiling, fully extending your elbow without locking it.
- 4
Inhale and slowly lower the dumbbell back to the starting position, maintaining control throughout the movement.
- 5
Complete all repetitions on one arm before switching to the other side, ensuring your body remains stable on the ball.
Tips
- Maintain a tight core and glutes throughout the exercise to keep your hips stable and prevent them from dropping.
- Focus on driving the dumbbell straight up, imagining you're pressing it through the ceiling, rather than out to the side.
- Keep your eyes fixed on a point directly above you or slightly forward to help maintain balance on the ball.
- Control the eccentric (lowering) phase, taking 2-3 seconds to bring the dumbbell back down, to maximize muscle engagement.
Common Mistakes
- ×Avoid letting your hips sag by actively engaging your glutes and core to keep your body in a straight line from knees to shoulders.
- ×Do not rush the movement; instead, use a lighter weight initially and focus on controlled, deliberate presses to improve stability.
- ×Prevent your elbow from flaring out by keeping it tucked closer to your body, ensuring a true hammer press path and better triceps engagement.
Variations
Dumbbell One Arm French Press on Exercise Ball
Perform a single-arm dumbbell French press while stabilizing on an exercise ball. This targets your triceps, building strength and stability in your upper
Dumbbell Incline One Arm Hammer Press on Exercise Ball
Perform a challenging one-arm dumbbell incline press on an exercise ball, using a hammer grip to engage your chest, shoulders, and triceps while enhancing
Dumbbell Incline Hammer Press on Exercise Ball
Perform the Dumbbell Incline Hammer Press on an exercise ball to build chest, shoulder, and tricep strength while engaging core stability.
Dumbbell Hammer Curl on Exercise Ball
Perform dumbbell hammer curls while seated on an exercise ball to engage your biceps, brachialis, and forearms.
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