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Balance Trainer Dumbbell Overhead Press
Dumbbell overhead press on an unstable balance trainer that targets shoulders and core to build upper body strength and stability; enhances balance and coordination.
About Exercise
Equipment
Balance Trainer, Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Traps, Glutes
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
8/10Lateral Head
Abs
6/10Transverse Abdominis
Traps
4/10Upper Traps
Glutes
3/10Glute Max
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Place balance trainer dome side up on floor. Stand centered with feet shoulder-width apart, holding dumbbells at shoulder height with palms forward.
- Brace core and squeeze glutes for stability.
- Press dumbbells overhead by extending elbows, keeping them slightly forward.
- Align head back slightly to clear path, then forward.
- Fully extend arms without locking elbows at top.
- Lower dumbbells controlled to shoulders, resisting instability.
Coaching Tips
Form Cues
- Core tight
- Press straight up
- Avoid back arch
- Elbows forward
Breathing
Inhale as you lower the dumbbells; exhale as you press overhead while bracing core.
Tempo
2-1-2
Range of Motion
Lower to shoulders with elbows at 90 degrees; press until arms are fully extended overhead with dumbbells above shoulders.
Safety
Safety Notes
- Start with light weights
- Ensure shoulder mobility
- Avoid if acute shoulder pain
- Use spotter for heavy loads
Spotting
Spot from behind at elbows; assist upward if needed, but unstable surface makes spotting challenging—prefer lighter weights or safeties.
Common Mistakes
- Flaring elbows wide
- Arching lower back
- Losing balance forward
When to Avoid
- Shoulder impingement
- Lower back issues
- Poor balance
Flexibility Needed
- Full shoulder flexion
- Ankle dorsiflexion for stability
Build Up First
- Master standard dumbbell overhead press
- Core bracing proficiency
Also known as
BOSU Dumbbell Shoulder Press, Unstable Dumbbell Overhead Press
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