The Dumbbell One Arm Hammer Press On Exercise Ball is a challenging exercise that targets the chest, shoulders, triceps, and core muscles. It requires focus, stability, and coordination to perform effectively.
How to perform
To do the Dumbbell One Arm Hammer Press On Exercise Ball, follow these steps:1. Sit on an exercise ball with your feet flat on the floor and your knees bent at a 90-degree angle. Hold a dumbbell in one hand with a neutral grip (palms facing each other).
2. Roll down on the exercise ball until your head and shoulder blades are resting on the ball. Keep your core engaged and your hips lifted to maintain stability.
3. Extend the arm holding the dumbbell straight up towards the ceiling, making sure to keep your elbow slightly bent to avoid locking out the joint.
4. Slowly lower the dumbbell towards your chest, keeping your elbow in line with your shoulder and your wrist straight. Your upper arm should be at a 45-degree angle to your body.
5. Press the dumbbell back up to the starting position, focusing on engaging your chest, shoulders, and triceps to lift the weight.
6. Repeat for the desired number of reps on one side before switching to the other arm.
Tips for success:
- Start with a lighter weight to ensure proper form and stability on the exercise ball.
- Engage your core muscles throughout the exercise to maintain balance and prevent the ball from rolling.
- Keep your movements slow and controlled to maximize muscle engagement and avoid injury.
- Focus on the mind-muscle connection to fully activate the chest, shoulders, and triceps during each rep.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.