Incline One-Arm Dumbbell Hammer Press on Exercise Ball
A one-arm neutral-grip incline press on a stability ball that combines triceps and upper-chest pressing with heavy anti-rotation and hip-bridge demands.
팔덤벨Incline press
시작
끝
주동근
삼두대흉근
협응근
전면 삼각근코어복사근둔근
장비
덤벨
패턴
Incline press
준비 자세
01Sit on a stability ball holding one dumbbell, then walk the feet forward.
02Rest the upper back on the ball with the torso inclined about 30 to 45 degrees.
03Drive the hips up and squeeze the glutes hard.
04Bring the dumbbell to the shoulder with a palm-in neutral grip.
수행
01Press the dumbbell up over the upper chest with the elbow tucked.
02Resist the pull to rotate toward the loaded side.
03Lock out with the torso and hips still level.
04Lower under control back to the shoulder and repeat, then switch arms.
체크포인트
-Hips stay high and level throughout the set.
-The ball does not roll or shift under the upper back.
-Shoulders stay square despite the one-sided load.
-Neutral grip and tucked elbow are maintained every rep.
흔한 실수
-Letting the hips sag or twist toward the dumbbell.
-Choosing a load too heavy to stabilize on the ball.
-Rushing reps and letting the ball wander.
-Flaring the elbow away from the ribs.
프로그래밍 노트
-Use 2 to 3 sets of 10 to 15 reps per arm with a light dumbbell.
-Treat it as core-integrated accessory work, not a strength builder.
