Procaryote
Shoulder · Strengthening

Dumbbell Press on SwissBall

Dumbbell press on SwissBall, 3 sets, 10 repetitions, tempo 2-0-2

Illustration of the Dumbbell Press on SwissBall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: 2-0-2

Description: Lie on a SwissBall with feet flat on the ground to ensure stability. Hold a dumbbell in each hand, elbows bent at 90 degrees, then slowly press the dumbbells upward until your arms are nearly extended, then lower them in a controlled manner.

Tips: Keep your back well aligned with the SwissBall, engage your abdominal muscles to stabilize the trunk, and avoid excessive arching of the lower back. Control the movement to maximize muscle strengthening.

Progression: Gradually increase the weight of the dumbbells or add an additional repetition when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
dumbbells, SwissBall
Starting position
Lying on SwissBall with feet on the ground
Clinical goal
Muscle strengthening of the shoulders
Also known as
Dumbbell press on SwissBall, Shoulder press on SwissBall, Ball bench press

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.