Exercise of the Week: Single-Arm Physioball Dumbbell Press | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Single-Arm Physioball Dumbbell Press

September 8, 2010

Want to develop strength effectively? Here's how: perform exercises that use large muscles and multiple joints. That's why the Chest Press, which does both, is the primary exercise for developing upper body strength. The chest, shoulders and triceps work to press the weight, while other upper body muscles, such as the biceps and scapula retractors, are activated to stabilize and lower the weight to the starting position.

Yet despite its strength-building capabilities, the Chest Press lacks two components that are important for athletes: stability and core work. When performing the Press, you’re lying on a stable surface and using only your upper body muscles—rare circumstances in any sport.

To add stability and core activation to a Chest Press, perform the Single-Arm Physioball Dumbbell Press. The instability of the physioball, combined with the single arm component, activates critical stabilizer muscles, which keep your body balanced and the weight under control. In addition, your core works to stabilize the body against the uneven load, and your glutes and abs are engaged to keep your body in the bridge position.

  • Assume bridge position with upper back resting on physioball
  • Hold dumbbell in right hand at shoulder level with arm to the side
  • Press dumbbell by extending arm up and over chest
  • Lower dumbbell in a controlled manner to start position; repeat for specified reps
  • Perform set with opposite arm

Sets/Reps: 1x12, 1-2x10 each arm

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...

Featured Videos

Quest for the Ring: Duke University Views: 70,557
Path to the Pros 2015: The Journey Begins Views: 19,026
Quest for the Ring: University of Kentucky Views: 78,399
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

7-Exercise Core-Blasting Workout

7 Strategies for Faster Workout Recovery

3 Tricks for a Stronger Front Squat

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Dominate Your Bench Test With This Strategy

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

These 3 Single-Leg Movements Will Improve Your Squat Technique

4 Simple Golf Core Exercises to Increase Your Driving Distance

Perfect Your Squat Technique With the Unloaded Squat

Putting Together an Off-Season Workout for Point Guards

How NOT to Perform a Pull-Up (With Fixes)

5 Exercises to Develop Soccer Power

Master the Lateral Lunge to Improve Your Hockey Stride

The Best Single-Leg Exercises for Youth Athletes

6 Gym Machines That Are Actually Worth Your Time

10 Ways to Get Stronger With a Sandbag

Bench Press Grip Guide: How Hand Placement Changes the Exercise

12-Week Resistance Band and Chain Workout

4 Lifts to Build Wrestling Strength

Improve Soccer Agility with Lateral Strength Exercises

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Kyle Lowry's 12-Week All-Star Training Program

Prevent ACL Injuries With This Exercise

7 Best Lower-Body Strengthening Exercises

How Often Should You Vary Your Exercise?

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Develop Core Strength for Throwing

7 Ways to Work Out Competitively Without CrossFit

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

4 Exercises to Build True Lacrosse Power

Build Max Power With These Pulling Exercises

How to Design a Greco-Roman Wrestling Training Program

Make Lifts More Challenging With Resistance Bands

Never Bench Press With Your Feet in This Position

Increase Your Explosiveness with the Power Curl

Use Eccentric Lifts to Increase Size and Strength

How Functional Training Has Overly Complicated Strength Training

Mike Boyle's 5 Tips for More Effective Workouts

A Better Way to Train Your Core

3 Post-Activation Potentiation Combos for Explosive Strength

Reach New Training Heights With Resistance Band Exercises

4 Deadlift Variations to Increase Your Pull

Posterior Chain Fixes to Improve Your Game