PB Supine DB Press To Reach (III): Single Arm | Exercise 6.105
Functional training exercise 6.105 from Advanced Concepts of Strength & Conditioning for Tennis. Watch the demonstration, then review the technique cues below.
Video Reference: Full Reach Not Verified
Read Before Watching: Keep the head supported on the ball throughout 6.105–6.106 while the working shoulder rises. This clip shows a single-arm press with modest upper-body movement; it does not clearly demonstrate the full rotating reach with continuous head support or the alternating two-dumbbell version. Use the controlled nonrotating single-arm press when the required contacts cannot be retained.
Technique Photographs
Starting Position
Support the head and shoulders on the physio ball with feet planted and hips lifted. Hold one dumbbell at the side of the chest.
How To Perform The Exercise
Press the dumbbell up with one arm and reach higher by rotating the trunk until the working shoulder rises from the ball. Keep the head in contact with the ball and the feet planted throughout. Limit the rotation to that supported range, then rotate back and lower the weight. Complete the prescribed repetitions before switching arms.
Coaching Points
Keep the hips lifted and controlled, retain head contact with the ball and control the return. Reduce the reach or use the nonrotating press if head or foot support is lost.
Equipment: Physio ball and one dumbbell
Book difficulty level: 3 of 5
Written Variation: 6.106 Alternating Press To Reach
Use two dumbbells. Press, reach and rotate with one arm while controlling the other weight and keeping the head supported on the ball. Recover the supported starting position before repeating with the other arm. This is alternating pressing, not a simultaneous bilateral press. Original difficulty: 4. No fixed one-second hold is prescribed. A matching demonstration of the full rotating reach and alternating sequence remains required; the head-contact instruction is now defined.
Progressions And Related Exercises
Browse the Functional Training library or use the tennis conditioning workouts to place exercises in a full session.
For the full instructions, see Advanced Concepts of Strength & Conditioning for Tennis, exercise 6.105.