Dumbbell Incline Hammer Press On Exercise Ball 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Advanced
Variations
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Incline Hammer Press on Exercise Ball is a compound upper-body exercise that primarily targets the triceps, with secondary emphasis on the chest. Performed while seated on an incline formed by lying back on an exercise ball, this movement also engages stabilizing muscles to maintain balance and posture. Using a neutral grip (palms facing each other), you press the dumbbells upward in a controlled motion, focusing on triceps activation while the chest and shoulders assist. The unstable surface of the ball adds an element of core engagement, making this a functional and challenging variation of the traditional hammer press that enhances strength, coordination, and muscle control.
How to Perform
Get into position: Begin by sitting on the exercise ball while holding a dumbbell in each hand. Gradually walk your feet forward, allowing your body to roll down until your upper back and shoulder blades are supported on the ball. Keep your hips lifted so your body forms a straight line from shoulders to knees.
Set your arms: Bring the dumbbells up beside your chest with your palms facing each other (neutral grip) and your elbows bent, forming roughly a 90-degree angle. Keep your wrists straight and your forearms vertical.
Press upward: Push the dumbbells upward in a straight line above your chest. Extend your arms fully while keeping a slight bend in your elbows at the top to avoid joint strain.
Controlled return: Slowly bring the dumbbells back down to the starting position, maintaining steady control and tension in your muscles throughout the movement. Avoid letting the weights drop or your elbows flare out too wide.
Repeat: Perform the desired number of reps while keeping your core engaged and your body balanced on the ball at all times.
★ 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
Maintain Smooth, Steady Control: As you press the dumbbells upward, focus on moving with intention. Avoid jerking the weights or relying on momentum. Controlled motion helps keep the target muscles activated throughout the lift and reduces the risk of injury.
Protect Your Lower Back: It’s easy to let your back overextend, especially on the ball. To stay safe, engage your core muscles and keep your hips lifted in line with your torso. This creates a strong, stable base and prevents unnecessary strain on your spine.
Use a Full Range of Motion: Lower the dumbbells until your arms form a deep 90-degree bend, then press all the way up until your arms are almost fully extended. Don’t cut the movement short—going through the complete range allows you to build both strength and flexibility in your upper body.
How Not to Perform
Don’t Let Your Elbows Flare Out Wide
Keep your elbows closer to your sides during the press. Letting them flare out too much can shift the load away from the triceps and put extra pressure on your shoulders.
Don’t Arch Your Back or Drop Your Hips
Avoid sagging your hips or overextending your spine on the ball. Both mistakes reduce stability and increase your risk of lower back pain. Keep your core tight and body aligned.
Don’t Use Too Much Weight
Choosing heavy dumbbells just to “feel stronger” often leads to poor form and using momentum. If your triceps aren’t doing most of the work, you’re just wasting effort and increasing injury risk.
Don’t Rush the Reps
Fast reps usually mean poor control. Slow down, especially on the way down (eccentric phase), to keep the triceps engaged and get more out of each rep.
Don’t Grip the Dumbbells Too Tightly
Holding the dumbbells with a death grip tenses up your forearms unnecessarily. Keep a firm but relaxed grip to focus energy on the pressing muscles.
Don’t Let the Dumbbells Drift Away From Your Body
As you press up, make sure the dumbbells move in a controlled vertical path above your chest, not over your face or out to the sides. This keeps tension where it’s needed—on the triceps and chest.
Don’t Forget to Breathe
Holding your breath increases blood pressure and reduces endurance. Exhale as you press the dumbbells up, and inhale as you lower them.
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.
