Dumbbell Incline Hammer Press on Exercise Ball

Setup

1. 01Sit on a stability ball holding a dumbbell in each hand.
2. 02Walk the feet forward until the upper back rests on the ball with the torso inclined about 30 to 45 degrees.
3. 03Drive the hips up and brace the glutes and core.
4. 04Bring the dumbbells to the shoulders with palms facing each other.

Execution

1. 01Press both dumbbells up and slightly back over the upper chest.
2. 02Keep the elbows tucked close to the ribs as they extend.
3. 03Lock out without letting the dumbbells clank together.
4. 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.