Intermediate
DUMBBELL ONE ARM PRESS ON EXERCISE BALL
Chest
Body Part
Pectorals
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
2
Step:2 Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward.
3
Step:3 Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball.
4
Step:4 Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
5
Step:5 Repeat for the desired number of repetitions, then switch to the other arm.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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