Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredExercise Ball
  • MechanicsCompound
  • Force TypePush
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Exercise Ball Barbell Press Instructions

  1. Load a barbell with the appropriate weight. Ideally, you can un-rack the weight from a squat rack or have a training partner hand you the bar.
  2. Sit down on the center of an exercise ball and tighten your core. Keep your feet flat on the floor and keep your back straight.
  3. Hold the bar with an overhand grip (palms facing forward) with your hands just beyond shoulder width.
  4. Push the bar upward until your arms are almost fully extended above your head with a slight bend in your elbows. This is the starting position.
  5. Slowly begin lowering the bar to your upper chest - almost touching your collarbone.
  6. Pause, and then begin pushing the bar back up to the starting position.
  7. Repeat for desired reps.

Exercise Tips:

  1. Keep your back straight throughout the movement. Don't let it arc too much when pressing the weight.
  2. Use slow and controlled movement, both when pressing and when lowering the weight.
  3. Use a full range of motion by lowering the bar as far as possible, and raising all the way up without locking your elbows out at the top of the movement.
  4. Don't "rest" with the weight on your chest during the set!
  5. Keep your core tight throughout the movement. Doing this will ensure stability and benefit your abdominal muscles and core strength greatly.