The triceps press works the triceps —the back of the arms. When done on an exercise ball, this exercise (which is usually done while sitting on a weight bench) becomes more challenging because you have to maintain your balance. This exercise focuses on working the upper body and training your core. Beginners need a 3- to 5-pound weight. Advanced men and women may use a heavier dumbbell.
If you have a history of neck or shoulder problems, you may want to consult your doctor before trying this exercise, because lifting the weight behind your head can place strain on the back of your neck.
Sit on the ball with your feet shoulder-width apart. Hold the weight in both hands behind your head.
Keep your elbows close to your forehead. Contract your abs before lifting the weight above your head in the next step.
Straighten your elbows, pressing the weight toward the ceiling.
Remember to extend your elbows fully when you’re pressing the weight above your head.
Bend your elbows to slowly lower the weight back down behind your neck.
Complete two sets of ten repetitions. Don’t move your feet at any time. Keep them firmly planted on the ground.