How to Do
How to Do Alternating Shoulder Prone Press on Ball With Dumbbell
Once you are comfortable with this exercise, you can make it more challenging by alternating your arms, instead of raising them both at the same time.
Each alternating shoulder-prone press on a ball with a dumbbell should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this alternating shoulder-prone press on ball with dumbbell.
Beginning
Beginning Prone Shoulder Press with Dumbbells on Ball
1. Push through your sternum to raise your chest. Maintain a relaxed lower back.
2. Carry out the movement with control.
3. Relax your neck and tuck your chin in, gazing down rather than up and ahead.
4. During the drawn back position of the exercise, keep the forearm parallel to the ground.
Movement
Prone Shoulder Press with Dumbbells on Ball Movement
1. Use a wall to support your back and have the stability ball in front of you, with a pair of relatively light dumbbells in your hand.
2. Place your hips and lower stomach on the ball, with your feet against the wall. Your abdominals, lower back muscles, and legs should be activated to hold the body's alignment. Align your head with your shoulders, hips, knees, and heels, and your body will be at an angle to the floor.
3. Place the dumbbells at shoulder height, then press the dumbbells up and over your head. Keep your arms in line with your torso throughout the movement, and make sure that your elbows don't drop toward the ground during the exercise.
Benefits
Prone Shoulder Press with Dumbbells on Ball Benefits
Perform this exercise at home or in the gym.
This exercise builds strength in the shoulders and back.
Your core muscles, including the lower back, will be activated to stabilize your body as you perform the exercise on the stability ball. Your legs will also be working to keep you steady.
