Dumbbell Incline One Arm Press on Exercise Ball

An advanced stabilization exercise. Pressing one arm on the ball recruits the entire core and improves upper chest strength.

Exercise Details

Level: Intermediate
Body Area: upper
Type: push
Mechanics: Compound
Movement: Unilateral

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Position yourself in an incline on an exercise ball. Hold one dumbbell at shoulder height. Brace your core and feet.

Instructions

1. Press the dumbbell up while stabilizing your body.
2. Lower it slowly to the start.
3. Maintain hip height and core tension.
4. Avoid rotating off the ball.
5. Switch arms.

Common Mistakes

1. Falling off the ball.
2. Dropping the hips.
3. Rushing the reps.

Alternative Exercises

Wide Hand Push-Up

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Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

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A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

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A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

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Superman Push-Up

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Standing Up Straight Crossovers

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