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Aquaball Kneeling Shoulder Press

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Exercise Profile

Primary muscles:

Shoulders

Secondary muscles:

Shoulders, Triceps

Equipment:

Aquaball

Difficulty:

Intermediate

Aquaball Kneeling Shoulder Press Overview

The aquaball kneeling shoulder press workout engages the shoulders, utilizing the aquaball’s instability for increased muscle activation.

The aquaball’s unique design challenges the shoulders without overstressing secondary muscles, providing an effective and targeted workout.

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Aquaball Kneeling Shoulder Press Instructions

  1. Stand with your feet shoulder-width apart, holding the aquaball at chest level with both hands.
  2. Step forward with your right foot, lowering your body into a kneeling position. Your left knee should be hovering just above the ground.
  3. Press the aquaball overhead, extending your arms fully while keeping your core engaged.
  4. Lower the aquaball back to chest level, maintaining control and stability throughout the movement.
  5. Return to the starting position by pushing off with your right foot and bringing your left knee up to stand. Repeat the exercise, alternating legs for each repetition.

Aquaball Kneeling Shoulder Press Tips

  1. Start by kneeling on a mat with your core engaged and back straight to ensure proper form.
  2. Hold the aquaball at shoulder level, keeping your elbows bent and wrists aligned with your shoulders.
  3. Engage your shoulder muscles as you press the aquaball overhead, extending your arms fully without locking your elbows.
  4. Remember to breathe throughout the exercise, exhaling as you press the aquaball up and inhaling as you lower it back down.
  5. Focus on maintaining control and stability by engaging your core and keeping your body still, avoiding any excessive swaying or leaning.
  6. To maximize shoulder engagement, imagine pushing the aquaball up towards the ceiling, feeling the burn in your deltoids.
  7. As you progress, gradually increase the weight of the aquaball or the number of repetitions to continue challenging your shoulder muscles.

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