Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
AdvancedCompoundDumbbell
Dumbbell One Arm Press On Exercise Ball
Pectorals · Chest
5
sets
4–6
reps
3m
Rest time
~9
Calories / set
Instructions
- 1
Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- 2
Hold a dumbbell in one hand and position it at shoulder height, with your elbow bent and palm facing forward.
- 3
Slowly press the dumbbell upward until your arm is fully extended, while keeping your core engaged and maintaining balance on the exercise ball.
- 4
Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- 5
Repeat for the desired number of repetitions, then switch to the other arm.
Muscles worked
Primary
Pectorals
shoulders
Secondary
shoulderstricepscore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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