Dumbbell Incline Hammer Press On Exercise Ball
Also known as: incline dumbbell hammer press on exercise ball
Dumbbell Incline Hammer Press On Exercise Ball is for lifters with a base already built and fits late in an arms workout.
How to do Dumbbell Incline Hammer Press On Exercise Ball
- Sit on an exercise ball with a dumbbell in each hand, palms facing each other.
- Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball.
- Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides.
- Press the dumbbells up and slightly inward, keeping your palms facing each other.
- Extend your arms fully, squeezing your triceps at the top of the movement.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Incline Hammer Press On Exercise Ball Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Incline Hammer Press On Exercise Ball Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Cutting the stretch short at the bottom of the rep
Let the elbow bend fully so the long head actually gets loaded.
Easier and Harder Than Dumbbell Incline Hammer Press On Exercise Ball
Swap Dumbbell Incline Hammer Press On Exercise Ball For
Dumbbell Incline Hammer Press On Exercise Ball — Frequently Asked Questions
How do you do the Dumbbell Incline Hammer Press On Exercise Ball?
Sit on an exercise ball with a dumbbell in each hand, palms facing each other. Walk your feet forward and roll your body down the ball until your head, neck, and upper back are supported on the ball. Hold the dumbbells at shoulder level, elbows bent and pointing out to the sides. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Incline Hammer Press On Exercise Ball work?
The Dumbbell Incline Hammer Press On Exercise Ball primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Incline Hammer Press On Exercise Ball should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Incline Hammer Press On Exercise Ball good for beginners?
Not usually. The Dumbbell Incline Hammer Press On Exercise Ball is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Incline Hammer Press On Exercise Ball?
Try the Barbell Reverse Close-grip Bench Press, Smith Machine Decline Close Grip Bench Press or the Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster). Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Dumbbell Incline Hammer Press On Exercise Ball the same as the incline dumbbell hammer press on exercise ball?
Yes. The Dumbbell Incline Hammer Press On Exercise Ball is also commonly called the incline dumbbell hammer press on exercise ball. Different gyms and training programs label it differently, but "incline dumbbell hammer press on exercise ball" refer to this same movement.
