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