Prone Stability Ball Shoulder Press with Dumbbells in a Shoulder W Format
Channel: Fluid Health and Fitness
Date: 2024-02-29

Exercise: 
Targeted Muscles: Shoulders, Upper Back

Equipment Needed:
- Stability ball
- Dumbbells
- Exercise band

Exercise Description:
1. Begin by placing a stability ball on the floor and positioning yourself prone (face-down) on top of it, with your abdomen and hips resting on the ball and your feet hip-width apart for stability.
2. Hold a dumbbell in each hand with an overhand grip (palms facing forward), and extend your arms downwards towards the floor. Your elbows should be slightly bent.
3. Create a "W" shape with your arms by bending your elbows to approximately 90 degrees, bringing the dumbbells up towards your shoulders and keeping your upper arms parallel to the floor. This is your starting position.
4. Engage your core muscles to maintain stability on the stability ball throughout the exercise.
5. While keeping your elbows bent in the "W" position, press the dumbbells overhead until your arms are fully extended, but not locked out. Exhale during this phase of the movement.
6. Hold the extended position for a brief moment, focusing on maintaining stability and control.
7. Slowly lower the dumbbells back to the starting position, inhaling as you do so. Keep your elbows in line with your shoulders and avoid letting them drop below the level of your body.
8. As you lower the dumbbells, simultaneously pull the ends of the exercise band apart, engaging your upper back muscles for shoulder blade retraction.
9. Once you reach the starting position with the dumbbells in the "W" shape, release the tension on the exercise band and repeat the shoulder press motion.
10. Continue the exercise for the desired number of repetitions, maintaining proper form and control throughout.

Tips:
- Choose dumbbells that allow you to perform the exercise with proper form while still providing a challenge.
- Focus on maintaining stability on the stability ball by engaging your core muscles throughout the exercise.
- Keep your neck in a neutral position to avoid strain. Look towards the floor throughout the movement.
- Control the movement both during the pressing and lowering phases to maximize the effectiveness of the exercise.
- Adjust the resistance of the exercise band as needed to suit your strength level and exercise goals.
- If you're new to stability ball exercises, start with lighter weights and gradually increase the intensity as you become more comfortable and proficient with the movement.