A single-arm neutral-grip dumbbell press performed lying on an exercise ball, combining a triceps-biased press with heavy anti-rotation core and glute demand.
팔덤벨Horizontal press
시작
끝
주동근
삼두대흉근
협응근
전면 삼각근코어둔근
장비
덤벨
패턴
Horizontal press
준비 자세
01Sit on an exercise ball with a dumbbell and walk the feet forward until the upper back rests on the ball.
02Set the hips up in a bridge so the torso is roughly parallel to the floor.
03Hold the dumbbell over the chest with a neutral grip, palm facing the midline.
04Extend the free arm out to the side or on the hip for balance.
수행
01Lower the dumbbell toward the chest with the elbow tucked near the ribs.
02Resist the pull to rotate toward the loaded side.
03Press the dumbbell back to lockout over the shoulder.
04Keep the hips level and bridged for the entire set.
체크포인트
-Hips stay high and square; no sagging or twisting.
-The elbow tracks close to the body with the neutral grip.
-The dumbbell finishes stacked over the shoulder joint.
-Head and upper back stay supported on the ball.
흔한 실수
-Letting the loaded side of the torso dip or rotate.
-Dropping the hips and losing the bridge.
-Flaring the elbow wide and losing the hammer-press line.
-Going so heavy the ball position cannot be held still.
프로그래밍 노트
-Use 2 to 3 sets of 8 to 12 reps per arm with a moderate dumbbell.
-Treat it as a stability and core-integrated press, not a max-load movement.
-Move to a bench press variation when the goal is progressive heavy loading.
