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You are here: Home / Exercises / A New Twist On An Old Exercise – Ball Chest Press

A New Twist On An Old Exercise – Ball Chest Press

December 2, 2008 by Adria Ali Leave a Comment

   Many people will do the same exercises over and over.  To burn more calories in an instant you must mix up your routine.  I always tell my clients “if you keep your routine the same, then your body will stay the same.”  Variation is the key to change!

   This basic move known as the Dumbbell chest press can be altered by laying on a ball.  The ball will challenge your core muscles which will help you to burn more calories.

    To make this move even more advanced, you can do the chest press in an alternating fashion.  The alternating pushes your body even harder. 

  1. Lie down on a bench, step, ball or the floor. Begin with the weights in each hand straight up over the chest, palms face out.
  2. Keep the left arm in place while bending the right elbow and lowering the arm down until it’s at or just below the chest (the arm should look like a goal post).
  3. Press the arm back up without locking the elbow, then immediately repeat the move on the left arm while keeping the right arm in place.
  4. Continue alternating sides, engaging the abs to keep the torso from moving.
  5. Repeat for 1 to 3 sets of 8 to 16 reps on each arm.

Tips

  • Keep the abs contracted throughout the movement to protect your back.
  • Keep the motion slow and controlled — try not to use momentum

   Adria Ali

(CES, PES, CPT, BS)

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Filed Under: Exercises Tagged With: alternating chest press, ball exercises, changing your workout routine, chest press, chest press on ball, core exercises, how to burn more calories in your wourkout, ways to increase calorie burning

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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