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Dumbbell Incline One Arm Press on Exercise Ball

Dumbbell Incline One Arm Press on Exercise Ball

The Dumbbell Incline One Arm Press on Exercise Ball is an effective compound exercise that targets the chest, shoulders, and triceps. This exercise offers a challenge by incorporating the use of an exercise ball for added stability and core engagement. By performing this exercise, you can enhance upper body strength and stability while also improving balance and coordination. To execute the Dumbbell Incline One Arm Press on Exercise Ball, you would typically lie face-up on an exercise ball, with your head, neck, and upper back supported, and your feet firmly planted on the floor. Holding a dumbbell in one hand, your elbow should be bent at a 90-degree angle, forming a 90-degree angle with your upper arm. From this starting position, you would then press the dumbbell upward, extending your arm fully while maintaining control and stability. Slowly lower the dumbbell back down to the starting position, and repeat for the desired number of repetitions. It is important to maintain proper form throughout this exercise. Keep your core engaged to stabilize your body on the exercise ball, and avoid excessive arching or sagging of the lower back. Start with light weights to ensure that you have proper control and technique before progressing to heavier loads. This exercise can be modified by adjusting the incline angle of the exercise ball or by using different variations of dumbbells. Incorporating the Dumbbell Incline One Arm Press on Exercise Ball into your workout routine can help you to increase upper body strength, improve muscular balance, and enhance overall functionality. Remember to always warm up properly before engaging in any exercise and listen to your body to avoid overexertion or injury. Enjoy the challenge and reap the benefits of this compound movement!


  • Begin by sitting on an exercise ball and holding a dumbbell in one hand.
  • Slowly walk your feet forward, rolling your body down until your upper back is resting on the exercise ball.
  • Extend your arm with the dumbbell straight up over your chest, palm facing inward.
  • Bend your elbow to lower the dumbbell down towards your shoulder, keeping your upper arm parallel to the floor. Your other hand can rest on your stomach for stability.
  • Pause briefly at the bottom, and then press the dumbbell back up to the starting position, fully extending your arm.
  • Repeat for the desired number of repetitions, and then switch to the other side.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise.
  • Engage your core and keep your shoulders and back stable.
  • Start with a weight that allows you to perform the exercise with control and good form.
  • Focus on squeezing your chest muscles as you press the dumbbell upward.
  • Incorporate proper breathing techniques by exhaling during the press and inhaling during the lowering phase.
  • Ensure the exercise ball is fully inflated and stable before starting the exercise.
  • Gradually increase the weight as you progress to challenge your muscles.
  • Include this exercise in your upper body strength training routine for balanced development.
  • Perform a proper warm-up before starting this exercise to prepare your muscles and joints.
  • Consult with a fitness professional to ensure this exercise is suitable for your fitness level and any existing injuries.

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