This is a great movement to build upper body symmetry and strength. The addition of doing this moment on a swiss ball offers the opportunity to simultaneously work on posterior hip – glute – strength by holding hips elevated throughout the movement, or by flexing and extending the hip in sequence with the press as demonstrated in the video.
For strength and hypertrophy we recommend 3-4 sets of 6-10 reps
For endurance we recommend 3 sets of 12+ reps
CLICK HERE to see the video demo