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


  • 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.


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


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.