How To Do The Chest Press On The Ball With Free Weights Video

Free weight exercises are an easy, expensive way to build and tone muscle. Learn how to use an exercise ball to do chest presses with free weights in this video from a fitness instructor.

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Use exercise ball as bench
Lie down on ball
Knees align with hips
Bring weights down to elbow bend
Bring weights up
Keep joints inline

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Carol Childers has been a physical fitness trainer for twenty three years. She is experienced in yoga, pilates, sports conditioning, core strength training and nutrition. She currently works with clients all over the country.

A chest press on the ball is a good way to work the pectoralis major and minor, the chest muscles. They also span out into the shoulder. So you want to take good care of those joints if you're starting in any position. We're basically using this ball as a bench. So we're going to bridge out with strong hamstrings and glutes, knees aligned with the hips. Bring those weights up so you can see them where you're aligning the wrist, elbow, and shoulder joint up. Now, bring it down so you got a bend in the elbows, and you got that, still that nice line, wrist, elbow, shoulder, horizontal abduction. Inhale and exhale. Contract up, bring them right back in line, no need to come in here. You're not going to hit upper and lower part of the pec. It simply doesn't exist. It's all one muscle, and release phase, boom. That line is still there. So we stay where we started with the joints in line, so that muscle fired right towards its belly. Contract and release, contract and release. You got very active glutes and hamstrings going on there as well, working 10 to 15 reps, three sets to fatigue.

How to Do the Chest Press on the Ball With Free Weights Video

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