The Dumbbell Press on Exercise Ball is a compound exercise that targets the chest, shoulders, and triceps. This exercise is performed while lying on an exercise ball, which adds an element of instability, engaging more stabilizer muscles.
How to perform
Step by step instructions for the Dumbbell Press on Exercise Ball:1. Sit on the exercise ball and walk your feet forward as you roll down onto the ball until your head and upper back are supported on the ball. Your hips should be raised so that your body forms a straight line from your heels to your head.
2. Hold a dumbbell in each hand with your palms facing forward and elbows bent at a 90-degree angle. Your arms should be at shoulder height.
3. Engage your core and press the dumbbells overhead until your arms are straight, but not locked out. Keep your wrists straight and in line with your forearms.
4. Lower the dumbbells back down to the starting position, taking care to maintain control and stability throughout the movement.
5. Repeat for the desired number of reps.
Tips:
- Keep your feet planted firmly on the ground to maintain stability.
- Focus on keeping your core engaged to prevent your hips from sagging.
- Start with lighter weights until you feel comfortable with the exercise and gradually increase the weight as you get stronger.
Remember to consult a fitness professional before starting any new exercise routine, especially if you have any existing injuries or medical conditions.
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.