Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredExercise Ball
- MechanicsCompound
- Force TypePush
- Experience LevelIntermediate
- Secondary Muscles
Triceps
Target Muscle Group
Shoulders
Exercise Ball Barbell Shoulder Press Overview
The barbell shoulder press on an exercise ball is a variation of the barbell shoulder press and an exercise used to strengthen the muscles of the shoulders.
The use of an exercise ball instead of a bench provides a unique challenge as the exercise ball forces you to engage your core muscles to stabilize the weight.
The overhead press is a foundational movement for establishing baseline strength and building a completely balanced physique.
The exercise can be included in shoulder workouts, push workouts, upper body workouts, and full body workouts.
Exercise Ball Barbell Shoulder Press Instructions
- Grab a barbell or EZ bar using a pronated grip and sit on the center of an exercise ball with your feet around shoulder width apart.
- Raise the barbell to shoulder height on each side. Your palms should be facing forward. This is the starting position for the exercise.
- Take a deep breath then press the barbell overhead by extending the elbows and contracting the deltoids.
- Slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
Exercise Ball Barbell Shoulder Press Tips
- Don’t allow the head to jut forward excessively.
- Drive the bicep to the ear and exhale as you press.
- If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
- Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
- If you can’t lock out the elbows overhead then it may indicate a lack of shoulder mobility due to poor scapular upward rotation.
- If you need lower back support, try modifying the movement by doing a seated dumbbell press.
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