Incline One-Arm Dumbbell Press on Exercise Ball

준비 자세

1. 01Sit on the stability ball holding one dumbbell at the shoulder.
2. 02Walk the feet forward until the upper back rests on the ball with hips slightly lower than the shoulders to create an incline angle.
3. 03Plant both feet flat and shoulder width apart for a stable base.
4. 04Brace the trunk and squeeze the glutes before the first rep.

수행

1. 01Start with the dumbbell at the outside of the shoulder, palm facing forward or slightly turned in.
2. 02Press the dumbbell up and slightly inward until the elbow is extended over the upper chest.
3. 03Resist any twist of the hips or shoulders as the load moves on one side.
4. 04Lower under control back to the shoulder and repeat, then switch arms.

체크포인트

• -Hips stay up and level throughout the set.
• -Shoulders stay square while only one arm works.
• -Wrist stays stacked over the elbow through the press.
• -The ball does not roll or shift under the upper back.

흔한 실수

• -Letting the hips sag and turning the incline into a flat press.
• -Allowing the torso to rotate toward the working arm.
• -Using a load too heavy to keep the ball still.
• -Cutting the range of motion short at the bottom.