라이브러리로시작 
끝 
운동 라이브러리
One-Arm Dumbbell Press on Exercise Ball
A flat-style single-arm dumbbell press with the upper back bridged on a stability ball, combining chest pressing with a strong anti-rotation and hip-bridge demand.
가슴덤벨Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두복사근둔근
장비
덤벨
패턴
Horizontal press
준비 자세
- 01Sit on the ball holding one dumbbell at the shoulder.
- 02Walk the feet out until the head and upper back rest on the ball.
- 03Bridge the hips level with the knees and shoulders.
- 04Set the feet flat and wide, and brace the trunk.
수행
- 01Press the dumbbell up until the elbow locks over the shoulder.
- 02Resist the pull to rotate or drop the hip on the free side.
- 03Lower the dumbbell under control to the outside of the chest.
- 04Keep the ball dead still, then switch arms.
체크포인트
- -Hips stay bridged and level for every rep.
- -Shoulders stay square to the ceiling.
- -The dumbbell finishes stacked over the shoulder joint.
- -Feet stay planted with no shuffling.
흔한 실수
- -Letting the free-side hip sag under the offset load.
- -Loading so heavy the ball starts wobbling.
- -Losing the head support and craning the neck.
- -Rolling the torso toward the working arm at lockout.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 reps per arm with moderate loads.
- -Program as an accessory for pressing plus trunk and glute stability.
- -Start well below your bench one-arm press load; the ball tax is real.