Chest
Press with Stability Ball
THIS exercise strengthens the chest, "core" muscles (abs, trunk, lower back) as well as the buttocks and hamstrings.
Equipment
Stability
ball, dumbbells. A gym bench can be used as a substitute for the ball.
Exercise
Technique
1. Start
by sitting on the ball with the dumbbells held close to your chest, your arms
bent (not shown).
2. Move your feet forward as you simultaneously lower your upper body until you are in a table-top position with your buttocks in line with your shoulders.
3. Inhale and lower the dumbbells to chest level with palms facing forward. This is your starting position.
4. Exhale and contract chest muscles to bring dumbbells upward.
5. Do the desired number of repetitions.
Performance
Tips
This
is an exercise that should only be attempted by someone experienced in using
a stability ball.
To protect yourself, use a ball that is anti-burst, meaning a ball that will deflate slowly if punctured and will not suddenly collapse under you.
Use a reasonable amount of weight. This exercise is not meant for very heavy weights. Emphasis is on control and challenge of the core.
Keep your buttocks contracted so hips stay level with the shoulders.
When you bring dumbbells up, keep your shoulder blades slightly contracted against the ball so your chest does not concave. Lower the dumbbells with control.
Repetitions
Do
12-15 repetitions, one or two sets.