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Dumbbell Incline Hammer Press on Stability Ball
Dumbbell incline hammer press on a stability ball targets upper chest, anterior deltoids, and triceps to build upper body strength and core stability; the unstable surface increases balance demands.
About Exercise
Equipment
Dumbbells, Stability Ball
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Obliques, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the stability ball with dumbbells on knees, then walk feet forward to roll upper back onto the ball, forming an incline position with knees bent and feet flat on floor wider than hips; hold dumbbells at chest level with neutral grip.
- Brace core and press dumbbells upward toward ceiling, extending arms without locking elbows.
- Squeeze upper chest at the top.
- Inhale and lower dumbbells controlled to sides of upper chest, elbows at 90 degrees.
- Maintain neutral grip throughout.
- Repeat for reps, keeping body stable on ball.
Coaching Tips
Form Cues
- Press straight up
- Squeeze chest at top
- Keep elbows tucked
- Brace core tight
- Feet planted firm
Breathing
Inhale during lowering phase; exhale and brace core during the press.
Tempo
3-1-1
Range of Motion
Lower until elbows form 90-degree angle at shoulder level; press until arms are fully extended without elbow lockout.
Safety
Safety Notes
- Start with light weights due to instability
- Avoid excessive lower back arch
- Ensure non-slip floor surface
- Use appropriate ball size for height
- Do not perform with acute shoulder injury
Spotting
Spot from behind or sides when racking/unracking heavy dumbbells; assist by supporting elbows if needed nearing failure; use lighter loads without spotter.
Common Mistakes
- Arching lower back
- Using momentum to lift
- Flared elbows
- Locking elbows at top
- Ball rolling unstable
When to Avoid
- Acute shoulder impingement
- Lower back instability
- Wrist injuries
Flexibility Needed
- Shoulder flexion to 150 degrees
- Adequate core stability
Build Up First
- Master basic dumbbell bench press
- Proficiency balancing on stability ball
Also known as
Stability Ball Incline Dumbbell Hammer Press, Incline DB Hammer Press on Exercise Ball, Swiss Ball Dumbbell Incline Neutral Press
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