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01-17-2008, 03:17 AM
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#1 (permalink)
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WS4SB
Join Date: Dec 2007
Posts: 112
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Balance Ball Shoulder Press Question
Hey all, doing a program that calls for 2 sets of 6-10 reps of shoulder presses on a balance ball.
Today was my first day trying it... I had to use considerably lower weights than I would for a regular shoulder press because of the difficulty balancing, and more than the balancing while pressing, getting onto the ball was the bigger challenge.
I did okay, but ended up using 10lb weights, and usually can press 50lbs seated.
My question: is the point of this exercise likely core stability through the ball/press combo, or is the focus on my shoulders?
Afterwards I was a little unsure of what I had worked more, and whether I should have skipped the ball part to work my shoulders harder. Any thoughts?
Thanks in advance! Super stoked, 3 weeks of this program left!
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01-17-2008, 07:41 AM
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#2 (permalink)
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Back on Track
Join Date: Apr 2006
Location: Milwaukee, WI
Posts: 3,782
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That seems like a huge difference in weight between the standard press and on the ball. I generally would step down 10 or 20% due to the imbalance. After you do this lift again you may find that you are able to jump the weight up substantially. If you can't increase the weight you will not be getting in much shoulder work. If that is your focus I would change out this lift.
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01-17-2008, 08:37 AM
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#3 (permalink)
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Senior Member
Join Date: Dec 2006
Location: Minnesota
Posts: 571
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Are you supposed to be standing or sitting on the ball?
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Hunter
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01-17-2008, 09:01 AM
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#4 (permalink)
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Back on Track
Join Date: Apr 2006
Location: Milwaukee, WI
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Quote:
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Are you supposed to be standing or sitting on the ball?
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You were joking, right? I had never seen anyone attempt this standingg on a full ball only a BOSU trainer.
__________________
You can't have your six pack and drink it too.
190/40/39/34.8/33/31.4/30
It doesn't matter how fast you are moving if you don't know where you're going.
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01-17-2008, 09:59 AM
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#5 (permalink)
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Senior Member
Join Date: Dec 2006
Location: Minnesota
Posts: 571
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He said "getting onto the ball was the bigger challenge." Sitting on the ball has never been a challenge for me...
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Hunter
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01-17-2008, 11:39 AM
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#6 (permalink)
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Who dat? Who dere?
Join Date: Dec 2005
Location: Kansas City, MO
Posts: 1,749
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Yep, sounds like he's either kneeling or standing on the ball instead of sitting on it.
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Those who live by the sword, get shot by those who don't.
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01-17-2008, 11:54 AM
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#7 (permalink)
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Back on Track
Join Date: Apr 2006
Location: Milwaukee, WI
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While I did see some impressive feats done standing on a ball on youtube this seemed to be the more prevalent outcome.
YouTube - Why you shouldn't stand on exercise balls
__________________
You can't have your six pack and drink it too.
190/40/39/34.8/33/31.4/30
It doesn't matter how fast you are moving if you don't know where you're going.
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01-17-2008, 12:10 PM
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#8 (permalink)
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Back on Track
Join Date: Apr 2006
Location: Milwaukee, WI
Posts: 3,782
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Then again if you are really good I guess you could do it or something even more difficult.
YouTube - Swiss Ball Squat
__________________
You can't have your six pack and drink it too.
190/40/39/34.8/33/31.4/30
It doesn't matter how fast you are moving if you don't know where you're going.
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01-17-2008, 01:44 PM
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#9 (permalink)
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Ben. Just Ben.
Join Date: Dec 2002
Location: CLT
Posts: 6,838
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Sit. Please sit.
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01-17-2008, 01:49 PM
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#10 (permalink)
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Senior Member
Join Date: Jun 2007
Location: Carpinteria, CA
Posts: 336
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01-17-2008, 06:53 PM
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#11 (permalink)
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Member
Join Date: Nov 2007
Location: Oregon
Posts: 71
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Assuming you are sitting on the ball...  :
Feet flat on floor about hip width apart, toes straight ahead. Flex your abs and squeeze your glutes. Tense your legs, lock your core and lower body in tight. Like GG300 said, you should be able to use heavier weights, within 10-20% of normal. If you can't, then all the support was a crutch for you and it is your body's way of letting you know you need to develop more core stability and stability in the rotator cuff. Which is the purpose of doing these exercises in a less stable environment in the first place. |
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01-17-2008, 10:07 PM
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#12 (permalink)
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I think, therefore I post
Join Date: Oct 2002
Location: Little Rock, AR
Posts: 15,231
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Just do them standing up.
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01-17-2008, 10:10 PM
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#13 (permalink)
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Señor Member
Join Date: Dec 2005
Location: Milwaukee, WI
Posts: 7,164
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Quote:
Originally Posted by Jean-Paul
Just do them standing up.
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FTW
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01-17-2008, 11:44 PM
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#14 (permalink)
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Powerlifting
Join Date: Jun 2005
Posts: 5,950
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Do them standing up until your shoulders get to strong to get the weights up (around 100lb dbs for most) then sit.
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01-18-2008, 05:12 AM
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#15 (permalink)
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WS4SB
Join Date: Dec 2007
Posts: 112
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It is kneeling... sitting is no problem, I can press the same amount sitting on a ball as sitting on a bench... and really, once I am on the ball I can press the same amount almost, but getting onto the ball is the challenge (at least without hurting myself or someone else!!!)... I think I will try doing this seated for a couple weeks so I can use higher weights, and see if I can progress to kneeling. Thanks.
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01-18-2008, 05:35 AM
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#16 (permalink)
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Link-Zilla
Join Date: Jun 2006
Location: Alabama
Posts: 5,326
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What program are you on that would call for kneeling on a stability ball? That's really not going to get you anywhere. I agree with those who said to stand up. Standing will require core control that makes sense.
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01-19-2008, 04:29 PM
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#17 (permalink)
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Banned
Join Date: Jan 2008
Location: Great White North
Posts: 417
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Quote:
Originally Posted by GG300
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That is friggin' impressive. While I'd like to be able to do that, I wouldn't think of it without a spotter. |
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01-19-2008, 09:59 PM
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#18 (permalink)
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Super Mod
Join Date: Sep 2004
Location: Japan
Posts: 2,490
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Kneeling?!?! That is probably a good hint that you should look at a different program. It is very unsafe and offers no particular benefit.
Stand up.
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Peter
After all, diamonds are a girl's best friend…
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01-19-2008, 10:01 PM
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#19 (permalink)
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Super Mod
Join Date: Sep 2004
Location: Japan
Posts: 2,490
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