Free Weight Chest Presses

Video Transcript

"A chest press on the ball is a good way to work pectorals major and minor the chest muscles and they also span out into the shoulder and so you want to take good care of those joints with your starting in any position. We are basically using this ball as a bench so we are going to bridge out with strong hamstrings and gluts, knees in line with the hips, bring those weights up so you can see them where you are lining the wrists, elbow, and shoulder joint up. Now bring it down so you've got a bend in the elbows and you have still got that nice line with wrist, elbow, shoulder. Horizontal adduction, inhale and exhale contract up, bring them right back in line, no need to come in here, you are not going to hit upper and lower part of the pec. It simple doesn't exist, it is all one muscle and release phase, boom, that line is still there. So we stay where we start with the joints in line so that muscle will fire right towards its belly. Contract and release, contract and release. You have got very active gluts and hamstrings going on there as well, working 10 to 15 reps, 3 sets to fatigue."