How to do the Ball Incline Dumbbell PressSit on the ball and roll out with dumbbells so that the middle of your back is on the ball, and bring your hands to the side as shown. Now get in a squat position so that your feet are completely stable. Now raise the weight until your arms are just about locked out. This is a difficult exercise and should be performed by the intermediate to advanced fitness trainer.
As a spotter you can either: Hold the ball from moving or kneel behind the participant and lift thier wrists or elbows when asked.
These are the muscles , equipment and categories of this exercise.
- PRIMARY: Chest
- Pectorialis Major
- Anterior Deltoids
Averages for MyFit UsersThe table below represents data from over 200,000 exercise logs and gives us an average for this exercise.
|Average Weight Lifted||Average Reps||One Rep Max Average|
|60.6 lbs||11.2||83.5 lbs|
What is a good starting weight?
Based on an average weight lifted of 60.6 lbs for all MyFit users we suggest you start at 50% of that weight:
Workouts Plans with Ball Incline Dumbbell Press
Make a Workout
Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.
Tracking Your WeightsThere are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.