Chest Presses with an Exercise Ball

Video Transcript

"Basically what we've done in a chest press on the stability ball is take out a flat bench that's ground in the floor and added in a stability challenge for the core. What I'm going to do is come out and have my mid-back on the body. You want to be out far enough where you can get range of motion to bring your elbows out to the side for the chest press. You want to have your hips lifted. You're really going to activate your hamstrings on this. Make sure you don't let yourself get in a position where you've got forward flex-loaded knees. Look straight up, relax your head on the ball. You'll have to monkey around with the length of your levers, depending on your height, where you're going to need to be. A big inhale, push up, that's your chest press. Horizontal adduction right there and release back. Maintaining neutral pelvis is one of the key components here as well as some contracted hamstrings. You're going to feel that core start shaking because it comes into play. Make sure you keep breathing so you've got plenty of oxygen flowing into the working muscle. Release. Big inhale. Exhale, press. Leave your hips lifted, hamstrings activated and release to the elbows out to the side. You don't need to go any further down and you'll put impingement on the shoulder joint. We want to keep the contraction, the work phase, the work load, right in the pecs, right in the chest. Boom. Once you get done you can stay here and just stretch it out before you begin your next set of 12-15 reps."