10 Best Alternatives for Dumbbell Incline One-Arm Hammer Press on Ball

The Dumbbell Incline One Arm Hammer Press On Exercise Ball is done lying on your back with dumbbells. Ranked closest by our scoring: the Incline Push-up Reverse Grip, the Incline Reverse Grip Push-up and the Kneeling Push-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Incline One Arm Hammer Press On Exercise Ball

Dumbbell Incline One Arm Hammer Press On Exercise BallPlay demonstration
Primary muscle
Pectorals
Equipment
Dumbbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Shoulders, Chest

How to perform Dumbbell Incline One Arm Hammer Press On Exercise Ball
  1. Sit on an exercise ball with a dumbbell in one hand.
  2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported on the ball.
  3. Hold the dumbbell with your palm facing inward and your elbow bent at a 90-degree angle.
  4. Press the dumbbell up towards the ceiling, straightening your arm.
  5. Lower the dumbbell back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch arms.
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Ranked Dumbbell Incline One Arm Hammer Press On Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Incline One Arm Hammer Press On Exercise Ball on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Incline Push-up Reverse Grip

    1. Incline Push-up Reverse Grip

    53% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar palms up, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Incline One Arm Hammer Press On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: easier to stay steady on than the Dumbbell Incline One Arm Hammer Press On Exercise Ball
  2. Incline Reverse Grip Push-upPlay demonstration

    2. Incline Reverse Grip Push-up

    52% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a bench or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the bench by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Incline One Arm Hammer Press On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: easier to stay steady on than the Dumbbell Incline One Arm Hammer Press On Exercise Ball
  3. Kneeling Push-upPlay demonstration

    3. Kneeling Push-up

    52% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
    2. Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
    3. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
    4. Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Incline One Arm Hammer Press On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not lying on your back
    • Balance: easier to stay steady on than the Dumbbell Incline One Arm Hammer Press On Exercise Ball
  4. Incline Push-upPlay demonstration

    4. Incline Push-up

    51% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Incline One Arm Hammer Press On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: easier to stay steady on than the Dumbbell Incline One Arm Hammer Press On Exercise Ball
  5. Incline Push-up (On Box)Play demonstration

    5. Incline Push-up (On Box)

    51% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Incline One Arm Hammer Press On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: easier to stay steady on than the Dumbbell Incline One Arm Hammer Press On Exercise Ball
  6. Incline Push-up Medium

    6. Incline Push-up Medium

    51% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Incline One Arm Hammer Press On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: easier to stay steady on than the Dumbbell Incline One Arm Hammer Press On Exercise Ball
  7. Incline Push-up Wide

    7. Incline Push-up Wide

    51% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands wider than shoulder width.
    3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Incline One Arm Hammer Press On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: easier to stay steady on than the Dumbbell Incline One Arm Hammer Press On Exercise Ball
  8. Single-arm Push-up

    8. Single-arm Push-up

    51% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
    2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
    3. Lower yourself by allowing the elbow to flex until you touch the ground.
    4. Descend slowly, and reverse direction be extending the arm to return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Incline One Arm Hammer Press On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Shoulder Tap Push-upPlay demonstration

    9. Shoulder Tap Push-up

    50% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you push back up, lift your right hand off the ground and tap your left shoulder.
    4. Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
    5. Continue alternating shoulder taps with each push-up repetition.
    6. Maintain a stable core and avoid excessive hip rotation throughout the exercise.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Incline One Arm Hammer Press On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Incline Push Up Depth JumpPlay demonstration

    10. Incline Push Up Depth Jump

    50% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge.
    2. Step your feet back, keeping your body in a straight line from head to heels.
    3. Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Jump off the edge of the surface, landing softly with your knees slightly bent.
    6. Repeat the push-up and depth jump for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Incline One Arm Hammer Press On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: easier to stay steady on than the Dumbbell Incline One Arm Hammer Press On Exercise Ball

How to Choose the Right Dumbbell Incline One Arm Hammer Press On Exercise Ball Substitute

Select a substitute based on equipment, shoulder health, and training goal. If you want maximal pec activation and progressive overload, use a stable incline bench single‑arm press and cue a tight scapular retraction and full pec contraction at lockout. For shoulder rehab or limited range, choose a floor single‑arm press and stop where the humerus aligns safely with the glenoid. Want anti‑rotation core work plus chest drive? Pick a landmine one‑arm press and brace the obliques to resist torso twist. Prioritize exercises that maintain horizontal adduction and controlled scapular motion.

Dumbbell Incline One Arm Hammer Press On Exercise Ball FAQ

What muscles does Dumbbell Incline One Arm Hammer Press On Exercise Ball work?

It primarily targets the pectoralis major, especially the upper/clavicular fibers, while recruiting the anterior deltoid and triceps for elbow extension. The unstable ball increases scapular stabilizer and core activation, so you’ll also load the serratus anterior and obliques to control torso position.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology