How to Do
How to Do Prone Shoulder Press on Ball With Dumbbell and Single Arm
Step 1: Once you are comfortable with this exercise you can make it more challenging by alternating your arms, instead of raising them both at the same time.
Step 2: Another more challenging variation would be to complete all the repetitions with one arm, before working on the other arm.
Beginning
Beginning Prone Shoulder Press
For added comfort, lie face down with your forehead resting on a towel. With your arms extended 90 degrees out to your sides and your elbows bent 90 degrees, Lift your arms up towards the ceiling, pulling with your shoulder blades.
Movement
Prone Shoulder Press Movement
1. Use a wall to support your back and have the stability ball in front of you, with a pair of relatively light dumbbells in your hand.
2. Place your hips and lower stomach on the ball, with your feet against the wall. Your abdominals, lower back muscles, and legs should be activated to hold the body's alignment. Align your head with your shoulders, hips, knees, and heels, and your body will be at an angle to the floor.
3. Place the dumbbells at shoulder height, then press the dumbbells up and over your head. Keep your arms in line with your torso throughout the movement, and make sure that your elbows don't drop toward the ground during the exercise.
Benefits
Prone Shoulder Press Benefits
Perform this exercise at home or in the gym.
This exercise builds strength in the shoulders and back.
Your core muscles, including the lower back, will be activated to stabilize your body as you perform the exercise on the stability ball. Your legs will also be working to keep you steady.
