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Dumbbell Incline Hammer Press on Exercise Ball

Dumbbell Incline Hammer Press on Exercise Ball

The Dumbbell Incline Hammer Press on Exercise Ball is a fantastic and versatile exercise that targets the muscles of your chest, shoulders, and triceps. This exercise is a variation of the traditional dumbbell incline press, but with an added challenge of balancing on an exercise ball. The incline position helps to focus on the upper chest muscles, while the hammer grip (palms facing each other) activates the outer chest and shoulders. Performing this exercise on an exercise ball adds an element of instability, which engages more muscles in your core to maintain balance. Not only does it strengthen your upper body, but it also requires stability and control, making it a great exercise for improving overall coordination and stability. To perform the Dumbbell Incline Hammer Press on Exercise Ball, you'll need an incline bench set at a 45-degree angle and a pair of dumbbells. Begin by sitting on the exercise ball and carefully walk your feet forward while rolling your back onto the bench. Hold the dumbbells with a hammer grip (palms facing each other) and bring them to the sides of your chest, elbows bent at approximately 90 degrees. From here, push the dumbbells upward, extending your arms fully, and maintaining control throughout the movement. Lower the dumbbells back down to the starting position, keeping your elbows at a 90-degree angle, and repeat for the desired number of repetitions. Remember to engage your core muscles throughout the exercise to maintain balance on the exercise ball. As with any exercise, it is important to use proper form and start with lighter weights before progressing to heavier ones to avoid injury. Incorporate the Dumbbell Incline Hammer Press on Exercise Ball into your upper body workout routine to challenge your chest, shoulders, and triceps effectively. By combining strength and stability, this exercise helps you build a well-rounded physique and improve functional strength for everyday activities.


  • Start by sitting on an exercise ball and holding a pair of dumbbells in each hand.
  • Slowly walk your feet forward, rolling your body down until the exercise ball is supporting your upper back and head.
  • Extend your arms fully, holding the dumbbells with your palms facing each other.
  • Begin the exercise by bending your elbows, lowering the dumbbells to the sides of your chest.
  • Pause for a moment, then push the dumbbells back up, extending your arms fully.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise
  • Engage your core muscles to stabilize your body on the exercise ball
  • Start with light dumbbells and gradually increase the weight as you get stronger
  • Keep your shoulder blades retracted and squeezed together during the movement
  • Control the movement and avoid bouncing the dumbbells off your chest
  • Exhale as you press the dumbbells up and inhale as you lower them down
  • Ensure that your wrists remain straight and aligned with your forearms
  • Use a full range of motion by allowing your elbows to drop below the level of your shoulders
  • Always warm up before attempting this exercise to prevent injury
  • Consult with a fitness professional if you're unsure about your technique or have any concerns.

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