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Chest - Fitball

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The following exercise incorporate an exercise ball or swiss ball and target the chest muscles. Use the quick links below to access the desired exercise:

Exercise

Part of the body worked Difficulty level (out of 10) 
DB Chest Press Strengthens the chest and core muscles scale 5 5/10
DB Pec Fly Stregthens the outer chest and core muscles scale 6 6/10
Press Up - legs on ball Strengthens the chest and core muscles scale 5 5/10
Press Up - hands on ball Strengthens the chest and core muscles scale 7 7/10

DB Chest Press Ball


Primary Muscles:
 
Anterior & Medial Deltoids, Obliques, Pectorals, Rectus Abs, Tranverse Abs, Triceps

chest press muscles

Secondary Muscles: 
Rotator Cuff,  obliques,  Lumbar Multifidus

 Level of difficulty: (5/10)   

scale 5

Repetitions: 10 -15  Reps - General toning
 
   

 Instructions  

  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight. 
  • The feet should be shoulder width apart 
  • Slowly walk your feet forward, as you do so lower your upper body until you body is parellel to the floor and your bottom is off the ball 
  • Position dumbbells to sides of chest with bent arm under each dumbbell. 
  • Push dumbbells up toward ceiling with elbows to sides until arms are extended. 
  • Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. 

Teaching Points  

  • Dumbbells should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top. 
  • Do not lock the elbow joint once your arms are extended 
  • Keep the hips up level with the spine 
  • Keep the legs at 90°  Exhale as you extend the arms and inhale as you lower 

 

 Adaptations  
  • Widen your stance  
 Progressions  
  • Bring your feet closer together 
  • Increase the weight 

Pec Fly on Ball


Primary Muscles:
 
Pectoralis Major, Sternal

incline muslces

SecondaryMuscles: 
Pectoralis Major, Clavicular Deltoid, Anterior,  Biceps Brachii, tranverse as

Level of difficulty: (6/10)   

scale 6

Repetitions: 10 -15 Reps - General toning
 

 Instructions  
  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight. 
  • The feet should be shoulder width apart 
  • Slowly walk your feet forward, as you do so lower your upper body until you body is parellel to the floor and your bottom is off the ball 
  • Keeping the elbows slightly bent, lower the arms out to the sides and down until they're level with the chest. 
  • Keep the elbows in a fixed position and avoid lowering the weights too low. 
  • Contract the chest muslces to bring the arms back up as though you're hugging a tree 

Teaching Points  

  • Keep shoulders internally rotated so that elbows point downward at the bottom position and outward at the top position. 
  • Keep your lower back supported and do not arch 
  • Maintain the same bend in your elbows throughout the entire movement 
  • Keep the hips up level with the spine 
  • Keep the legs at 90° 
  • Exhale as your arms go out to the side and and inhale as you bring the arms together 

Adaptations

  • Widen your stance 
 Progressions 
  • Bring your feet closer together 
  •  Increase the weight 

Press up legs on ball


Primary Muscles:
 
Pectoralis Major, Sternal

chest press muscles

SecondaryMuscles: 
Pectoralis Major, Clavicular Deltoid Anterior, Triceps Brachii

Level of difficulty: (5/10) 

scale 5

Repetitions:  10-15 Reps - General toning
 

 Instructions 

  • Kneel on the floor with the ball out in front of you. 
  • Slowly roll your body onto the ball into you reach a press-up like position with your hands slightly wider than shoulder width part. 
  • Keep your legs straight with your feet resting on the ball 
  • Lower your body and chest toward the floor bending at the elbows 
  • Momentarily pause and then extend the arms pushing the chest away from the ball  

Teaching Points 

  • Try not to bend or arch your upper or lower back as you push up.  
  • Engage the core muscles  
  • Keep the body straight and do not arch the back 
  • Inhale as you lower the body and exhale and push up. 
  • Keep your hands fixed at the same position and keep your body straight.  

 

Adaptations 

  • Roll the body back so that the ball is in contact with ball 
 Progressions 
  • Place the hands closer together to work the triceps 
  • Come up onto your tip toes  

Press up hands on ball


Primary Muscles:
 
Anterior & Medial Deltoids, Erector Spinae, Latissimus Dorsi, Posterior Deltoids, Rhomboids, Rotator Cuff, Traps

chest press muscles

SecondaryMuscles: 
Pectoralis Major, Deltoid  Anterior,  Triceps Brachii

Level of difficulty: (7/10) 

scale 7

Repetitions: 10-15 Reps - General toning 

 Instructions 

  • Kneel on the floor with the ball out in front of you.  
  • Place your hands on the ball approximately shoulder width apart 
  • Lower your body and chest toward the ball bending at the elbows   
  • Momentarily pause and then extend the arms pushing the chest away from the ball 

Teaching Points 

  • Engage the core muscles  
  • Keep the body straight and do not arch the back 
  • Inhale as you lower the body and exhale and push up. 
  • Keep your hands fixed at the same position and keep your body straight.  
  • Keep the ball still 

Adaptations 

  • Drop your knees onto the floor but keep the upper body in good alignment 
 Progressions 
  • Place the hands closer together to work the triceps 

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