Description
A compound exercise that targets the shoulders primarily, while also engaging the core due to the instability of the exercise ball.
How to Do Dumbbell Seated on Exercise Ball Shoulder Press
- 1Setup
Select appropriate dumbbells and sit centered on an exercise ball with feet flat on the floor, shoulder-width apart. Ensure your back is straight and core engaged.
- 2Setup
Hold a dumbbell in each hand at shoulder height with palms facing forward, positioning them just outside your shoulders with elbows bent at approximately a 90-degree angle.
- 3
Exhale as you press the dumbbells directly overhead in an arc, extending your elbows fully but without locking them. The dumbbells should meet or almost meet at the top.
- 4
Inhale as you slowly lower the dumbbells back down to the starting position, maintaining control throughout the movement. Ensure your elbows return to the 90-degree angle at shoulder height.
- 5
Keep your core tight and stable on the exercise ball throughout the entire exercise to prevent wobbling and maintain proper form.
Tips
- Maintain a neutral spine and stable core throughout the exercise by actively engaging your abdominal and gluteal muscles to prevent excessive rocking on the ball.
- Control the eccentric (lowering) phase of the movement by slowly lowering the dumbbells, which increases time under tension and muscle activation.
- Keep your elbows slightly in front of your body, not flared out directly to the sides, to better align the force with your anterior deltoids and protect your shoulder joints.
- Focus on driving the dumbbells straight up rather than forward or backward, ensuring the deltoids are the primary movers and minimizing momentum.
Common Mistakes
- ×Using too much momentum: Avoid bouncing the dumbbells off the shoulders or using leg drive to assist the press; instead, use controlled muscle force to lift and lower the weight.
- ×Arching the lower back excessively: Prevent an exaggerated arch in your lumbar spine by actively engaging your core and maintaining a slight posterior pelvic tilt on the ball.
- ×Flaring elbows out too wide: Keep your elbows slightly tucked forward, not directly out to the sides, to reduce stress on the shoulder joint and better target the deltoids.
Variations
Dumbbell Seated Shoulder Press
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Dumbbell Seated Alternate Shoulder
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Dumbbell Seated Alternate Press
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Dumbbell One Arm Shoulder Press
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