this weight training exercise works the pectorals and the deltoids, in particular the anterior portion. It requires a Swiss ball and free weights. It helps develop balance and stabilizing muscles. It can also help gain mass or strength. It can be done at home or indoors.

Body Parts

  • Chest
  • Shoulders
  • Triceps
  • Pectoralis Major
  • Anterior Deltoid

Position

  • Lay back down on the floor with the head against the floor.
  • Place the feet at shoulder width with the knees bent at a 90 degree angle and press with the heels.
  • Keep the buttocks and lumbar region tightened.
  • Place the arms horizontally with the elbows lightly bent.

Execution

  • Push the weight over the chest while keeping the elbows lightly bent.
  • Return to the horizontal position.

Care

Keep the back straight. Keep the abdominals contracted. Never lower past the natural movement of the exercise Never lock the elbows. Keep the wrists straight.

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