Dumbbell Incline One Arm Hammer Press On Exercise Ball

tricepsupper armsdumbbell

Matutunan kung paano gawin ang Dumbbell Incline One Arm Hammer Press On Exercise Ball nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Triceps, na may secondary emphasis sa Shoulders, Chest.

Dumbbell Incline One Arm Hammer Press On Exercise Ball exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Incline One Arm Hammer Press On Exercise Ball

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Incline One Arm Hammer Press On Exercise Ball nang may tamang form:

  1. 1Umupo sa isang exercise ball na may dumbbell sa isang kamay.
  2. 2Ilakad ang iyong mga paa pasulong at gumuho ang iyong katawan pababa hanggang ang iyong ulo, leeg, at upper back ay suportado ng bola.
  3. 3Hawakan ang dumbbell na ang iyong palad ay nakaharap sa loob at ang iyong siko ay nakatekuk sa 90-degree na anggulo.
  4. 4Itulak ang dumbbell pataas patungo sa kisame, ituwid ang iyong braso.
  5. 5Ibaba ang dumbbell pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng paulit-ulit, pagkatapos ay lumipat sa kabilang braso.

Mga Muscles na Ginagamit sa Dumbbell Incline One Arm Hammer Press On Exercise Ball

Primary

triceps

Secondary

shoulderschest

Exercise Details

Equipment
dumbbell
Body Part
upper arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

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 Hammer Press On Exercise Ball?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Incline One Arm Hammer Press On Exercise Ball?

Ang Dumbbell Incline One Arm Hammer Press On Exercise Ball ay pangunahing nagta-target sa iyong Triceps. Ang mga secondary muscles na ginagamit ay kabilang ang Shoulders, Chest. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper arms.

Anong equipment ang kailangan ko para sa Dumbbell Incline One Arm Hammer Press On Exercise Ball?

Ang Dumbbell Incline One Arm Hammer Press On Exercise Ball ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Dumbbell Incline One Arm Hammer Press On Exercise Ball nang may tamang form?

Simulan sa pamamagitan ng Umupo sa isang exercise ball na may dumbbell sa isang kamay. Ilakad ang iyong mga paa pasulong at gumuho ang iyong katawan pababa hanggang ang iyong ulo, leeg, at upper back ay suportado ng bola. Hawakan ang dumbbell na ang iyong palad ay nakaharap sa loob at ang iyong siko ay nakatekuk sa 90-degree na anggulo. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Dumbbell Incline One Arm Hammer Press On Exercise Ball?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles used in compound movements tend to recover quickly (24–48 h) given their relatively low absolute volume contribution.

What are the best sets and reps for the Dumbbell Incline One Arm Hammer Press On Exercise Ball?

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 Hammer Press On Exercise Ball best for?

The Dumbbell Incline One Arm Hammer Press On Exercise Ball fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.

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