Stability Ball Shoulder Press
Seated dumbbell shoulder press on a stability ball — adds balance demand to the press.
Level: Intermediate
Primary: Shoulder
Secondary: Triceps
Movement: Compound
Tags: Balance / Stability Push
Type: Light Activity
Equipment: Dumbbell Stability Ball
Sports: Football Rugby Swimming
Target muscles
The deltoids drive the press. The triceps lock out. The trunk and deep core stabilize against the unstable ball.
How to perform
Setup
Sit upright on the stability ball with feet flat. Hold dumbbells at shoulder height.
Execution
Press the dumbbells overhead until the arms are fully extended. Slowly lower. Engage the core to stay balanced.
Common mistakes
- Body swaying on the ball.
- Arching the lower back.
- Going too heavy.
- Cutting the range.
- Soft core.
Progressions and regressions
Regress to seated bench shoulder press. To progress, work pause press.
Programming notes
Combined shoulder and stability work. 3 sets of 8-12 reps, twice a week.
