Exercise Ball Barbell Shoulder Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Exercise Ball
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Exercise Ball Barbell Shoulder Press is a compound exercise that primarily targets the shoulder muscles, with secondary emphasis on the triceps. It involves sitting on an exercise ball while holding a barbell with both hands at shoulder height. By pressing the barbell overhead, you engage the deltoids and triceps, while also activating core muscles to maintain balance on the unstable surface of the ball. This variation of the traditional shoulder press enhances stability and requires greater focus on posture and control, making it an excellent move for improving shoulder strength and stability, as well as core engagement.
How to Perform
Begin by sitting on the center of an exercise ball, ensuring your feet are shoulder-width apart and flat on the ground for stability.
Hold a barbell or EZ bar with a pronated grip (palms facing forward), and raise it to shoulder height, keeping your elbows bent and in line with your body.
Engage your core to help maintain balance on the exercise ball, ensuring a strong and steady posture throughout.
Take a deep breath, then press the barbell overhead by straightening your arms and contracting your shoulder muscles (deltoids) to lift the weight.
Carefully lower the barbell back down to the starting position, maintaining control and keeping your posture steady on the ball.
Perform the movement for the desired number of repetitions, focusing on smooth, controlled motions, and avoid any jerking or swinging of the body.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Avoid letting your head push forward excessively during the press. Keep your neck in a neutral position to prevent unnecessary strain.
As you press the barbell overhead, focus on driving the biceps toward your ears while exhaling to maintain proper breathing.
If you feel tension in your neck or traps, check your thoracic spine extension and shoulder flexion to ensure proper alignment and avoid discomfort.
Keep a slight bend in your elbows at the top of the movement, avoiding full elbow lockout to maintain tension on the shoulders and prevent overextending.
If you cannot fully extend your elbows overhead, this may signal limited shoulder mobility or inadequate scapular upward rotation, so consider improving mobility.
If your lower back feels unsupported, try adjusting the exercise by performing a seated dumbbell press for more stability and back support.
How Not to Perform
Avoid Arching Your Back: Do not excessively arch your lower back to press the barbell overhead. This can put unnecessary strain on your spine and lead to injury. Engage your core muscles to maintain a neutral spine throughout the movement.
Do Not Use Momentum: Avoid swinging your body or using momentum to lift the barbell. Focus on controlled, slow movements to fully engage the shoulder muscles and prevent wasting energy. The power should come from your shoulders, not from jerking or using other body parts.
Don’t Let Your Head Jut Forward: Keep your head aligned with your spine to avoid neck strain. Pushing your head forward excessively can cause tension in the neck and shoulders. Maintain a neutral head position during the entire exercise.
Avoid Elbow Lockout: Do not fully lock your elbows at the top of the movement. Keeping a slight bend in your elbows will help maintain constant tension on the shoulder muscles and prevent unnecessary strain on the elbow joints.
Do Not Allow Your Shoulders to Shrug: Avoid shrugging your shoulders up toward your ears while pressing. This can engage the traps too much and take focus off the deltoids. Keep your shoulders down and engaged throughout the movement.
Do Not Rush the Descent: Do not drop the barbell back too quickly. Lower the weight slowly and with control to keep tension on the shoulders and prevent wasting energy. The downward phase is just as important as the press upward.
Don’t Overstretch or Under-extend: Ensure that your arms are fully extended but not overstretched. If you can't extend your arms fully overhead, it might indicate poor shoulder mobility, and you should adjust accordingly, possibly with a lighter weight or modified movement.
Avoid Excessive Leaning: Do not lean too far forward or backward on the exercise ball. This can cause instability and put unnecessary pressure on the spine. Sit upright with good posture, and use your core to stabilize.
Don’t Rush Reps: Avoid rushing through your repetitions. Focus on each rep, with control, to ensure the targeted muscles—mainly the shoulders—are being fully engaged throughout the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
