Dumbbell One Arm French Press On Exercise Ball 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell One Arm French Press on Exercise Ball is an effective exercise that primarily targets the triceps while also engaging the shoulders as secondary stabilizers. Performed on an exercise ball, this movement requires a dumbbell and helps improve both strength and stability by forcing the core to engage in order to maintain balance on the ball. The exercise involves extending the arm overhead while keeping the elbow fixed, isolating the triceps during the downward and upward phases of the motion. This variation on the traditional French press adds an element of instability, making it more challenging and helping to improve coordination, muscle activation, and overall upper body strength.
How to Perform
Start Position: Sit on an exercise ball, ensuring you have good posture and your core is engaged. Hold a dumbbell in one hand and extend your arm straight above your head, with your elbow remaining close to your ear. Keep your wrist stable, and ensure that your shoulder is relaxed.
Lower the Dumbbell: Begin by slowly bending your elbow, allowing the dumbbell to lower behind your head in a controlled manner. Keep the upper arm stationary and close to your head, ensuring that only the forearm moves. Your elbow should form approximately a 90-degree angle at the lowest point.
Push Back Up: Reverse the motion, pressing the dumbbell back up to the starting position by straightening your elbow. Focus on using the triceps to push the weight, while maintaining good posture and balance on the exercise ball.
Repeat: Perform the exercise for the desired number of reps, making sure to engage your core throughout to maintain stability on the ball. Once you finish the reps with one arm, switch to the other arm and repeat the process.
★ 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 Control: During the exercise, it's crucial to control the movement at all times. Gently lower the dumbbell behind your head by bending your elbow until your arm reaches a 90-degree angle. Once you've reached the bottom of the movement, carefully press the dumbbell back up to its starting position. Ensure you avoid any swinging or jerking motions, as these can lead to potential injury and reduce the effectiveness of the exercise on your triceps.
Fix the Elbow: One of the key points to remember is to keep your elbow stable throughout the entire movement. The elbow should act as a hinge, staying in the same position as you lower and raise the dumbbell. Avoid letting the elbow drift forward or backward, as this can interfere with the proper targeting of your triceps.
How Not to Perform
Avoid Using Momentum: Never swing the dumbbell or use momentum to lift it. This reduces the effectiveness of the exercise on your triceps and increases the risk of injury. Perform the movement in a slow, controlled manner to fully engage the triceps and ensure proper muscle activation.
Don't Let Your Elbow Move: Your elbow should remain stationary throughout the movement. If you allow your elbow to shift forward or backward, you’ll engage other muscles and lose focus on the triceps. Keep the upper arm fixed and only the forearm should move.
Don’t Overextend or Lock Your Elbow: When you push the dumbbell back to the starting position, avoid locking your elbow completely. Overextending the elbow puts unnecessary strain on the joint, which could lead to discomfort or injury. Stop just short of full extension to keep tension on the triceps.
Don’t Rush the Reps: Speeding through the exercise by doing fast reps can lead to improper form and increase the risk of injury. Always prioritize form over speed. Take your time to lower and lift the dumbbell with control, allowing your triceps to work effectively through both phases of the movement.
Don’t Lose Core Engagement: The exercise requires balance on the exercise ball, so don’t let your core disengage. Failing to keep your core tight can result in instability, making it harder to control the dumbbell and putting unnecessary strain on your lower back.
Don’t Allow Shoulder Strain: While performing the exercise, ensure that you’re not over-engaging the shoulder muscles. The shoulders should only be used as stabilizers, not primary movers. If you feel your shoulders working too hard, check your form and make sure the triceps are doing most of the work.
Avoid Looking Down or Up: Keep your head in a neutral position during the exercise. Looking down or up excessively can strain your neck and affect your balance on the exercise ball. Maintain a straight line from your neck to your spine.
Don’t Use Too Much Weight: Start with a weight that you can handle comfortably, especially if you're new to this exercise. Using a dumbbell that's too heavy can cause you to sacrifice form and lead to injuries. Gradually increase the weight as your strength improves, but always prioritize form.
Don’t Forget to Breathe: Holding your breath while lifting the dumbbell can lead to increased intra-abdominal pressure and dizziness. Focus on breathing steadily throughout the movement, exhaling as you push the dumbbell up and inhaling as you lower it.
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.
