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Chest Press - Fitball

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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