Description

The dumbbell one arm hammer press on exercise ball is a compound exercise that targets the chest and shoulders while also engaging the core for stability.

Starting Position

Sit on an exercise ball with a dumbbell in one hand, feet planted firmly on the ground. Hold the dumbbell with a neutral grip at shoulder height.

Technical Execution

Press the dumbbell overhead while keeping the core engaged and stabilizing your body on the exercise ball. Lower the weight back down with control to complete one repetition.

Range of Motion

Focus on a full range of motion, lowering the weight until the arm is at a 90-degree angle before pressing it back up.

Variations

Variations of this exercise include using different types of weights such as a kettlebell or a barbell, or performing the press on a bench instead of an exercise ball.

Common Mistakes

Common mistakes include arching the back, using momentum to lift the weight, and not fully extending the arm at the top of the movement.

Practical Advice

To perform this exercise effectively, focus on keeping your core engaged, maintaining proper form throughout the movement, and using a weight that allows for controlled repetitions.

Additional Notes

This exercise can help improve overall upper body strength and stability, making it a great addition to any workout routine.

Difficulty Level

Intermediate

Equipment Needed

Exercise Ball

Primary Muscles

chest

Secondary Muscles