The Dumbbell Incline One Arm Hammer Press on Exercise Ball is a challenging variation of the traditional dumbbell press that targets the chest, shoulders, and triceps while also engaging the core for stability.
How to perform
To perform this exercise, follow these step-by-step instructions:1. Sit on an exercise ball with a dumbbell in one hand and roll down until your head and upper back are resting on an incline bench set at a 45-degree angle.
2. Keep your feet planted firmly on the ground and engage your core to maintain stability on the exercise ball.
3. Hold the dumbbell with a neutral grip (palms facing each other) and position it directly above your chest with your arm extended.
4. Lower the dumbbell towards your chest, keeping your elbow at a 90-degree angle and ensuring that your upper arm is parallel to the ground.
5. Press the dumbbell back up to the starting position, extending your arm fully but without locking out your elbow.
6. Repeat for the desired number of repetitions on one arm before switching to the other.
7. Make sure to maintain proper form throughout the exercise, keeping your core engaged and your back supported by the incline bench.
8. To increase the challenge, you can perform this exercise on an unstable surface like a bosu ball or increase the weight of the dumbbell.
As with any exercise, it is important to start with a light weight and focus on proper form before adding more weight. Consult with a fitness professional if you are unsure about performing this exercise correctly.
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.