라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Press on Exercise Ball
A dumbbell chest press performed bridged on a stability ball, training the pecs through a full range while the glutes and core hold the body level.
가슴덤벨Horizontal press
주동근
대흉근
협응근
전면 삼각근삼두둔근코어
장비
덤벨
패턴
Horizontal press
준비 자세
- 01Sit on the ball holding a dumbbell in each hand at the thighs.
- 02Walk the feet forward until the upper back, shoulders, and head rest on the ball.
- 03Lift the hips into a flat tabletop bridge with feet shoulder width apart.
- 04Bring the dumbbells to the outside of the shoulders, palms facing forward.
수행
- 01Brace the trunk and squeeze the glutes to lock the bridge.
- 02Press both dumbbells up until the arms are extended over the chest.
- 03Lower under control until the elbows dip slightly below torso level.
- 04Keep the ball still and repeat without letting the hips drop.
체크포인트
- -Hips stay in line with knees and shoulders for every rep.
- -Head and upper back stay supported on the ball.
- -Wrists stay stacked over the elbows through the press.
- -Feet stay planted and quiet on the floor.
흔한 실수
- -Letting the hips sag into a slack bridge.
- -Positioning too far up the ball so the head hangs unsupported.
- -Flaring the elbows straight out to the sides.
- -Chasing barbell-level loads on an unstable surface.
프로그래밍 노트
- -Use 3 sets of 8 to 12 reps with dumbbells lighter than your flat bench weights.
- -Works well as a second press when a bench is occupied or unavailable.
- -Pair with ball flys for a complete stability-ball chest block.