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운동 라이브러리
Incline Dumbbell Press on Exercise Ball
A dumbbell press performed on a stability ball with the hips dropped to create an incline, training the upper chest along with trunk and hip stabilizers.
가슴덤벨Incline press
주동근
대흉근
협응근
전면 삼각근삼두코어둔근
장비
덤벨
패턴
Incline press
준비 자세
- 01Sit on the stability ball with a dumbbell resting on each thigh.
- 02Walk the feet forward until the upper back is supported on the ball.
- 03Lower the hips slightly below the shoulders to set an incline angle.
- 04Plant both feet flat, brace the trunk, and bring the dumbbells to the shoulders.
수행
- 01Press both dumbbells up over the upper chest until the elbows extend.
- 02Keep the hips held in their set position through every rep.
- 03Lower the dumbbells under control to the outside of the shoulders.
- 04Maintain steady contact between the upper back and the ball.
체크포인트
- -Incline angle stays constant; hips do not drift up or down.
- -Dumbbells travel over the upper chest, not over the face.
- -Feet stay flat and wide for balance.
- -The ball stays still under the upper back.
흔한 실수
- -Losing the incline by pushing the hips up to bench height.
- -Choosing a load too heavy to keep the ball stable.
- -Letting the dumbbells drift apart at the top.
- -Rushing reps so the ball starts to roll.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 reps with moderate loads.
- -Best placed as an accessory or a home-gym substitute when no incline bench is available.
- -Move to the one-arm version to add an anti-rotation challenge.