How To Do A Chest Press Bridge Using Tubing Video

Chest presses on a bosu ball work the abdominals, quads and the pectoral muscles. Learn how to use resistance bands to do chest press bridges on a bosu ball from a certified personal fitness trainer in this exercise video.

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Resistance band under bosu ball
Head & shoulders on bosu ball
Lift hips above shoulders
Straight up, wrists straight

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Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

Hi, I'm going demonstrate how to do a chest press bridge on a Bosu ball using exercise tubing. What we're going to do is take the band right underneath the centerline of the ball, so that your handles come out about 2 feet. So we're going to lay all the way down on the ball. Your back is going to be off the ball, your head and your shoulders are going to be on the ball. We're going to lift your body up into a bridge. Your bottom is going to actually be higher now than your shoulders so added decline for your chest press. Take in the knuckles, straighten them up, straight towards the ceiling, wrists need to be nice and straight. Turn up to cock your wrist; we don't need any pressure in the wrists, so nice and straight wrists. Tune in to your angles. As you come up, you're coming straight up, as opposed to pulling in on this one. Knuckles are about 2 inches apart and they come back down to 90-degree angle. So you can either push straight up, even with the shoulders and come down, or you can pull the band together, so they're about 2 inches apart. It's inhale, lower, exhale, lift. You're going to maintain a bridge in your glutes, so that we have the hamstrings, the glutes and the lower back activated the whole time. Try not to let your bottom drop because this will put pressure in your lower back. Stabilize across the hip, abs are tight, and it's exhale and inhale as your chest press. Bands can either go from a medium, which is our green, or to a red. If you want to apply more resistance, red is a little bit heavier. And if this is still too easy, put the red and the green together, right in the middle line of your ball, and do this together. You're going to add a lot more resistance. So a couple of things to think about: your shoulders and your head need to be on the ball, glutes lifted, keep them nice and tight. You're angling at a decline as you press up. This is going to help lift the chest wall. It's going to engage the muscles all the way across the chest and into your anterior deltoid, and release. We're trying to do between eight and 12 repetitions in two to three sets. If you're more advanced, just take that to fatigue adding another red band, which is going to apply a lot more resistance. And that's how we do chest press bridges using a Bosu ball and exercise tubing.

How to Do a Chest Press Bridge using Tubing Video

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