A stability ball chest press is a particularly good exercise for women as it works the muscles underneath your breast tissue (pectorals) and can help to lift your bust slightly. These muscles are also responsible for many of the actions that require shoulder movement, such as throwing a ball and lifting large objects. This exercise will also work muscles in your arms. Balancing yourself on the stability ball will help to work your abdominal muscles, your back, your glutes and your legs.
How to Perform a Stability Ball Chest Press
You will need a couple of weights, preferably dumbbells of an appropriate size, as well as the stability ball. Always start off with smaller weights and increase them slowly so you don't injure yourself. Try to use the correct size stability ball for your height. You can check that it is the right height by sitting on the ball and placing your feet flat on the ground. If your knees are not roughly level with your hips, the ball may not be the right size. This should only be done with an anti-burst stability ball, as the weights could seriously injure you if the ball were to suddenly deflate.
- Sit on your stability ball with your dumbbells held to your chest. Carefully walk your feet out, rolling the ball up your back until your shoulders are resting on the ball. Your feet should be placed at shoulder-width and your knees should be level with your hips. Your body should be held straight, with your stomach muscles pulled in.
- Hold your arms out from your body so that you form a T shape. Now, bend at your elbows until your arms look like the corners of a square. Your upper arms should be parallel with the floor and your forearms should be parallel with the walls. This is the starting point.
- Slowly push up the dumbbells until your arms are fully extended over your head, being careful not to lock your elbows. Hold in this position for a few seconds, then slowly lower back to your starting point. Keep your hips up and your shoulders slightly contracted for full effect.
- Make sure you hold the rest of your body steady and only use your arms and shoulders to perform this exercise. Don't jerk or bounce or you may injure yourself or reduce the effects on your muscles.
How to Increase the Difficulty of Chest Presses
The easiest way to increase the difficulty of this exercise is to increase the number of repetitions or sets that you perform. Increasing the number of reps without increasing the weights will help you to tone your muscles without building too much muscle mass. Increasing the heaviness of the weights will encourage your muscles to increase in size. However, you should make sure that the weights are heavy enough that your muscles feel fatigued after you have finished your reps.