Physio Ball Supine DB Press (I) | Exercise 6.103

Exercise Demonstration

Technique Photographs

Starting Position

Lie face up with the head, cervical spine and shoulder blades supported on the physio ball. Place the feet shoulder-width apart and lift the hips to a neutral pelvis. Hold a dumbbell in each hand.

How To Perform The Exercise

From bent elbows and arms out to the sides, press both dumbbells upward above the upper chest and shoulder region, as shown in the source photographs. The source wording above the head does not mean taking the weights behind the head. Lower them under control to the starting position and repeat.

Coaching Points

Retain the selected pelvic position without forcing additional hip height. Keep the feet planted and the head and shoulder blades supported; reduce the demand or use a stable pressing surface if ball control is lost.

Equipment: Physio ball and two dumbbells
Book difficulty level: 1 of 5

Written Variation: 6.104 Single-Arm Press

Retain the supported, nonrotating press with one dumbbell. Keep the free arm beside the trunk, or out to the side as the source’s easier option, and retain that position throughout. Complete the prescribed repetitions before switching arms. Original difficulty: 2. The first video shows bilateral 6.103. The clip below shows a single-arm nonrotating press suitable as a modified reference for 6.104; it has modest upper-body movement. Retain the stated head, shoulder and foot support rather than adding the full rotating reach of 6.105.

The source equipment list says two dumbbells, but its 6.104 execution specifies one.

Progressions And Related Exercises

• Later progression: 6.105 Single-Arm Press to Reach (companion demonstration under review)

Browse the Functional Training library or use the tennis conditioning workouts to place exercises in a full session.