Barbell Chest Press on Stability Ball

Barbell Chest Press On Stability Ball

Description

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.

Muscle Group

Equipment Required

Barbell Chest Press on Stability Ball Instructions

  1. Choose a weight that is appropriate for your fitness level and goals.
  2. Sit on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  3. Hold the barbell with an overhand grip, with your hands slightly wider than shoulder-width apart.
  4. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
  5. Pause for a moment when the barbell is just above your chest.
  6. Push the barbell back up to the starting position, keeping your elbows close to your body.
  7. Repeat for the desired number of repetitions.
  8. When finished, carefully place the barbell back on the rack.

Barbell Chest Press on Stability Ball Form & Visual

Barbell Chest Press on Stability Ball

Barbell Chest Press on Stability Ball 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

Barbell Chest Press on Stability Ball Muscles Worked

  • Pectoralis major (chest)
  • Triceps brachii (back of upper arm)
  • Deltoids (shoulders)
  • Rectus abdominis (abs)
  • Obliques (side abs)
  • Erector spinae (lower back)
  • Gluteus maximus (butt)
  • Hamstrings (back of thigh)
  • Quadriceps (front of thigh)

Barbell Chest Press on Stability Ball Variations & Alternatives

  • Dumbbell Chest Press on Stability Ball
  • Push-up on Stability Ball
  • Single Arm Chest Press on Stability Ball
  • Incline Chest Press on Stability Ball
  • Decline Chest Press on Stability Ball