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Dumbbell Incline Hammer Press on Exercise Ball
A neutral-grip incline press performed on a stability ball, loading the triceps and upper chest while the ball forces continuous trunk and hip bracing.
ArmsDumbbellIncline press
GoLightWeight mediadumbbell-incline-hammer-press-on-exercise-ball
Demonstration coming soon
Primary
TricepsPectoralis major
Secondary
Anterior deltoidsCoreGlutes
Equipment
Dumbbell
Pattern
Incline press
Setup
- 01Sit on a stability ball holding a dumbbell in each hand.
- 02Walk the feet forward until the upper back rests on the ball with the torso inclined about 30 to 45 degrees.
- 03Drive the hips up and brace the glutes and core.
- 04Bring the dumbbells to the shoulders with palms facing each other.
Execution
- 01Press both dumbbells up and slightly back over the upper chest.
- 02Keep the elbows tucked close to the ribs as they extend.
- 03Lock out without letting the dumbbells clank together.
- 04Lower under control back to the shoulders while the hips stay high.
Checkpoints
- -Palms stay neutral for the full rep.
- -Hips stay level with the torso, not sagging toward the floor.
- -Elbows track close to the body, not flared.
- -The ball stays still under the upper back.
Common mistakes
- -Letting the hips drop and turning the incline into a flat press.
- -Flaring the elbows and losing the triceps bias of the neutral grip.
- -Going too heavy to control on the unstable surface.
- -Letting the ball roll during the press.
Programming notes
- -Use 3 sets of 10 to 15 reps with loads well below your bench incline press.
- -Treat it as an accessory or stability-focused movement, not a max-strength lift.
- -Progress load only once the hips stay locked for a full set.
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