This exercise involves performing a chest press with a barbell while lying on a stability ball. The instability of the ball engages the core muscles and adds an extra challenge to the exercise.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Engages multiple muscle groups including chest, shoulders, triceps, and core
- Improves overall upper body strength and endurance
- Increases stability and balance due to use of stability ball
- Allows for a greater range of motion compared to traditional bench press
- Can be modified for different fitness levels by adjusting weight and stability ball size
How to perform
- Choose a weight that is appropriate for your fitness level and goals.
- Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold the barbell with an overhand grip, with your hands slightly wider than shoulder-width apart.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell is just above your chest.
- Push the barbell back up to the starting position, keeping your elbows close to your body.
- Repeat for the desired number of repetitions.
- When finished, carefully place the barbell back on the rack.
FRONT VIEW
BACK VIEW
Chest
Primary
Triceps
Primary
Shoulder
Primary
Abs
Secondary
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary