One of the most common mistakes in workouts in general and shoulder workouts specifically is emphasis on the forward pressing actions like pushup and bench press. Swiss ball dumbbell shoulder press helps you bring some balance and sanity to that approach.
Your shoulder joint needs to move in 360 degree direction. When you over develop your muscles in one direction, you misalign how your arm is located in your shoulder socket and start jamming the joint. To avoid pain, many will reduce their range of motion more and more and pretty soon, they can’t even put on a t shirt without assistance.
Always check with your physician to verify the cause and the condition of pain. After that take steps to bring back the mobility into your shoulder and the 360 degree strength that it needs.
How to Do A Swiss Ball Dumbbell Shoulder Press?
- Place the dumbbells on the floor by the exercise ball.
- Sit on the ball that is the right size for you. When you sit at the center of the right size ball with correct inflation, your butt is slightly higher than your knees with your feet flat on the floor.
- Keep your feet wide enough apart, so you don’t fall over.
- Bend over and pick up your dumbbells.
- Choose a pair of dumbbells that you can press around 15 reps. Don’t let your enthusiasm get the better of you. 15 reps to exhaustion is a good start as you learn to balance on the ball.
- Inhale and press. This is not a typo, I mean inhale not exhale. As you inhale you lift your chest up which lines up your back and neck which places your scapula and shoulder joint in a better position for overhead press. With heavier weights you may need to alter your breathing pattern, but then you will not be on stability ball any more.
- Exhale and lower.
- When finished, set the dumbbells down on the floor before you stand up.