Dumbbell Incline Hammer Press On Exercise Ball

The dumbbell incline hammer press on an exercise ball targets the triceps while also engaging the chest and shoulders. The use of an exercise ball increases the need for balance and core stability, making the movement more challenging than a standard incline press.

Quick Facts

How to Do Dumbbell Incline Hammer Press On Exercise Ball

Follow these step-by-step instructions to perform Dumbbell Incline Hammer Press On Exercise Ball with proper form and technique.

1. Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
2. Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball.
3. Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
4. Press the dumbbells up and slightly inward, keeping your palms facing each other.
5. Extend your arms fully, squeezing your triceps at the top of the movement.
6. Slowly lower the dumbbells back to the starting position.
7. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Dumbbell Incline Hammer Press On Exercise Ball targets helps you integrate it effectively into your training program.

Benefits of Dumbbell Incline Hammer Press On Exercise Ball

Incorporating Dumbbell Incline Hammer Press On Exercise Ball into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Triceps Development: Dumbbell Incline Hammer Press On Exercise Ball directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
• Balanced Development: Dumbbells require each side to work independently, helping correct muscle imbalances and improving overall symmetry.
• Functional Strength: Strength exercises like Dumbbell Incline Hammer Press On Exercise Ball build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Dumbbell Incline Hammer Press On Exercise Ball safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Dumbbell Incline Hammer Press On Exercise Ball, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Control the Weights: Always maintain full control of the dumbbells. Avoid swinging or using momentum, and never drop dumbbells from height.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Dumbbell Incline Hammer Press On Exercise Ball, track these metrics during your workouts: