The Physio Ball Supine Dumbbell Press is a functional training exercise for beginners to improve synergy of the neuromuscular system, core stability, body control and coordination.
During the Dumbbell Press the focus is on improving neuromuscular system efficiency. The neuromuscular system works in sync when the athlete moves on the court and hits the ball.
Emphasis is on the synchronized activation of various muscle groups and stabilizer development to improve performance and avoid injuries.
Monitor the speed of the Dumbbell Press and increase the speed and/or resistance accordingly as the athlete becomes more proficient with the exercise dynamics.
If you have to spot because the athlete cannot maintain balance, spot the ball, not the athlete!
Physio Ball Supine Dumbbell Press Progression
If you use additional weights…make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining core stability repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
If that’s still too easy then alternate the action.
Physio Ball Supine Dumbbell Press Description
- Place physio ball on the ground and lie on top of the physio ball in supine position (face up); cervical spine, scapulae, and head maintain contact with the physio ball
- Legs are shoulder-width apart; knees flexed at 90˚
- Hold dumbbells (DB) in each hand
- Elevate the trunk (hips) up high to neutral pelvic position (higher center of gravity)
- Horizontally abduct the shoulders to 90˚ and flex elbows to 90˚
- Extend elbows and press DB upward until DB are above the head; maintain trunk in neutral pelvic position during movement
- Flex elbows and return to starting position; keep trunk in neutral pelvic position during movement
- Repeat
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Training Zone
We provide you with some more workouts and training tips you may be interested in to optimize your training.
Also, make sure that you warm up properly before and stretch out after your training session.
