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Dumbbell Incline One Arm Hammer Press on Exercise Ball

Dumbbell Incline One Arm Hammer Press on Exercise Ball

The Dumbbell Incline One Arm Hammer Press on Exercise Ball is an effective and challenging upper body exercise that primarily targets the chest muscles, shoulders, and triceps. This exercise requires the use of a dumbbell, an incline bench, and an exercise ball. It is a great variation to the traditional dumbbell chest press as it adds an element of instability, engaging more stabilizer muscles and improving core strength. The incline bench allows for a greater range of motion and emphasizes the upper pectoral muscles. By performing this exercise unilaterally, or one arm at a time, you can also address any muscle imbalances that may exist between your left and right sides. The hammer grip, with palms facing each other, not only targets the chest but also activates the anterior deltoids and triceps muscles. Executing this exercise on an exercise ball further intensifies the challenge by destabilizing the body. This places a greater demand on your core musculature to maintain balance and stability throughout the movement. It also engages smaller, synergist muscles to assist in the pressing movement. This combination of instability and unilateral work can enhance your overall strength, coordination, and proprioception. Remember, proper form is crucial when performing the Dumbbell Incline One Arm Hammer Press on Exercise Ball. Be sure to choose an appropriate dumbbell weight, maintain controlled movement throughout the exercise, and engage your core to stabilize your body on the exercise ball. Always prioritize safety and listen to your body, adjusting the weight and difficulty level as necessary. By incorporating this exercise into your routine, you can effectively target and sculpt your chest, shoulders, and arms while simultaneously challenging your stability and core strength.


  • Lie back on an exercise ball and hold a dumbbell in one hand with a neutral grip.
  • Start with your arm fully extended and your palm facing inwards towards your body.
  • Lower the dumbbell towards your chest, keeping your elbow slightly bent.
  • 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 arm.
  • Keep your core engaged throughout the exercise to maintain stability.
  • Make sure to use a weight that challenges your muscles but allows you to maintain proper form.
  • Focus on controlled movements and avoid using momentum to lift the weight.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise, especially in the shoulder, chest, and core muscles.
  • Engage your core muscles to stabilize your body during the exercise.
  • Start with a weight that challenges you but allows you to complete the desired number of repetitions with good form.
  • Control the movement and avoid using momentum to lift the dumbbell.
  • Breathe out as you press the dumbbell up and breathe in as you lower it down.
  • Ensure that the exercise ball is properly inflated and stabilized before you begin.
  • Use a controlled tempo and avoid rushing through the exercise.
  • To increase the difficulty, try performing the exercise with a slower eccentric (lowering) phase.
  • Always warm up before attempting this exercise to prepare your muscles and joints.
  • Pay attention to any discomfort or pain during the exercise and adjust accordingly.

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