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Prone Shoulder Press on Ball With Dumbbell and Single Arm, Get My Free Fitness App
How to Do
How to Do Overhead Press on Ball With Dumbbell and Single Arm
Step 1: 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.
Step 2: Another more challenging variation would be to complete all the repetitions with one arm, before working on the other arm.
Beginning
Beginning Shoulder Prone Press
For added comfort, lie face down with your forehead resting on a towel. With your arms extended 90 degrees out to your sides and your elbows bent 90 degrees. Lift your arms up towards the ceiling, pulling with your shoulder blades.
Movement
Shoulder Prone Press 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
Shoulder Prone Press 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.
Smith Machine Shoulder Press on Ball, Get My Free Fitness App
Alternating Dumbbell Shoulder Press Seated on Ball, Get My Free Fitness App
Seated on Ball One Arm Dumbbell Shoulder Press, Get My Free Fitness App
Prone Shoulder Press on Ball With Dumbbell, Get My Free Fitness App
Alternating Prone Shoulder Press on Ball With Dumbbell, Get My Free Fitness App
Seated Ball Dumbbell Shoulder Press Kneeling on Ball, Get My Free Fitness App
Single Arm Dumbbell Exercise Ball Press Kneeling, Get My Free Fitness App
Alternating Dumbbell Exercise Ball Press Kneeling, Get My Free Fitness App
Banded Shoulder Press Seated on Ball
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