Dumbbell Incline One Arm Press On Exercise Ball With Extended
Learn how to do the Dumbbell Incline One Arm Press On Exercise Ball With Extended with proper form and technique. This dumbbell exercise primarily targets your Pectorals, with secondary emphasis on Shoulders, Triceps.
How to Do the Dumbbell Incline One Arm Press On Exercise Ball With Extended
Follow these steps to perform the Dumbbell Incline One Arm Press On Exercise Ball With Extended with correct form:
- 1Sit on an exercise ball with a dumbbell in one hand, feet flat on the ground.
- 2Slowly walk your feet forward, rolling the ball until your head, neck, and upper back are supported on the ball. Perform with extended intensity.
- 3Hold the dumbbell at shoulder height with your palm facing forward.
- 4Press the dumbbell upward until your arm is fully extended.
- 5Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 6Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Incline One Arm Press On Exercise Ball With Extended Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- dumbbell
- Body Part
- chest
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Dumbbell Incline One Arm Press On Exercise Ball With Extended?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Dumbbell Incline One Arm Press On Exercise Ball With Extended work?
The Dumbbell Incline One Arm Press On Exercise Ball With Extended primarily targets your Pectorals. Secondary muscles worked include Shoulders, Triceps. This makes it an effective exercise for developing your chest.
What equipment do I need for the Dumbbell Incline One Arm Press On Exercise Ball With Extended?
The Dumbbell Incline One Arm Press On Exercise Ball With Extended requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Dumbbell Incline One Arm Press On Exercise Ball With Extended with proper form?
Start by Sit on an exercise ball with a dumbbell in one hand, feet flat on the ground. Slowly walk your feet forward, rolling the ball until your head, neck, and upper back are supported on the ball. Perform with extended intensity. Hold the dumbbell at shoulder height with your palm facing forward. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Dumbbell Incline One Arm Press On Exercise Ball With Extended?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Dumbbell Incline One Arm Press On Exercise Ball With Extended?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Dumbbell Incline One Arm Press On Exercise Ball With Extended best for?
The Dumbbell Incline One Arm Press On Exercise Ball With Extended fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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