Dumbbell Hammer Press On Exercise Ball

Muscles worked

Setup

1. Sit on the stability ball with a dumbbell in each hand resting on your thighs.
2. Walk your feet forward while rolling your torso down until your upper back and neck are comfortably supported by the ball.
3. Lift your hips into a bridge position so your body forms a straight line from knees to shoulders, with feet planted firmly at shoulder-width.
4. Hold the dumbbells with a neutral grip (palms facing each other) at the sides of your chest.

How to do it

1. Exhale as you press the dumbbells vertically toward the ceiling until your arms are fully extended, keeping the palms facing each other.
2. Pause for a second at the top, focusing on squeezing the chest and triceps.
3. Inhale as you slowly lower the dumbbells back to chest level, keeping your elbows tucked at roughly a 45-degree angle to your torso.
4. Maintain a controlled 2-1-1 tempo (2 seconds down, 1 second pause, 1 second up).

Form checklist

• Keep your hips high and glutes engaged to maintain a flat 'bench' with your torso.
• Ensure your palms remain facing each other throughout the entire range of motion.
• Keep your feet flat on the floor and avoid letting the ball roll or wobble.
• Avoid locking your elbows out aggressively at the top of the movement.
• Keep your shoulder blades retracted and pressed into the ball for stability.

Pro tips

• Imagine trying to squeeze the dumbbells toward each other at the top of the rep to increase pectoral fiber recruitment.
• Drive through your heels to engage the posterior chain, which provides a more stable platform for the upper body press.

Make it harder

• Narrow your foot stance to reduce your base of support, forcing the core to work harder to prevent rotation.
• Perform the press unilaterally, completing all reps on one side before switching to increase the anti-rotational demand.

Frequently asked

What muscles does the dumbbell hammer press on exercise ball work?

The dumbbell hammer press on exercise ball primarily targets the pectorals, and also works the abs, deltoids, obliques, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the dumbbell hammer press on exercise ball?

The dumbbell hammer press on exercise ball uses dumbbell.

Is the dumbbell hammer press on exercise ball good for beginners?

The dumbbell hammer press on exercise ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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