Procaryote
Shoulder · Mobility

SwissBall Dumbbell Bench Press with Different Weights

SwissBall dumbbell bench press with different weights, 3 sets, 10 repetitions, movement control

Illustration of the SwissBall Dumbbell Bench Press with Different Weights exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Lie on a SwissBall with feet flat on the ground to ensure stability. Hold a dumbbell in each hand, with different weights, arms aligned horizontally, and scapulae well stabilized. Perform a slow and controlled movement by pressing the dumbbells upward, keeping the elbow, wrist, and trunk aligned, without shrugging the shoulders, then lower back to the starting position.

Tips: Focus on controlling the movement and shoulder stability, breathe regularly, and avoid any sudden movements. Always maintain balance on the SwissBall.

Progression: Once control is mastered, gradually increase the dumbbell weights or the number of repetitions while maintaining movement quality.

At a glance

Goal
Mobility
Level
Intermediate
Equipment
SwissBall, dumbbells of different weights
Starting position
Lying on SwissBall with feet on the ground, dumbbells in hands, arms at horizontal level
Clinical goal
Improve motor control and shoulder stability
Also known as
SwissBall Dumbbell Press, Unstable Surface Shoulder Exercise, SwissBall Shoulder Stability Exercise

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.