Tall Kneeling Medicine Ball Chest Pass Exercise - How To Video & Tips
Try this exercise
Chest
Swiss Ball, Dumbbells
Intermediate
Push
Shoulders, Triceps, Abs
The swiss ball dumbbell bench press builds chest strength while forcing your core to work overtime. It's like regular bench press but with way more balance challenge.
1. Sit on the swiss ball with dumbbells in each hand, then walk your feet forward until your shoulders and head rest on the ball. 2. Keep your hips up, core tight, and feet planted firmly on the ground for the swiss ball dumbbell bench press setup. 3. Start with dumbbells at chest level, elbows bent at 90 degrees. 4. Press the dumbbells straight up until your arms are fully extended, squeezing your chest at the top. 5. Lower the weights back to starting position with control, feeling the stretch in your chest muscles during this swiss ball dumbbell bench press movement.
• Keep your core engaged throughout the entire swiss ball dumbbell bench press to maintain balance on the ball. • Plant your feet wide for better stability and don't let them move during the exercise. • Lower the weights slowly and with control - the swiss ball dumbbell bench press works best with steady movement. • Keep your hips up and level with your torso to maintain proper position on the ball.
• Letting your hips drop or sag, which kills the effectiveness of the swiss ball dumbbell bench press and strains your back. • Moving too fast and losing balance - this exercise demands controlled movement throughout. • Using weights that are too heavy for the unstable surface, which leads to poor form during the swiss ball dumbbell bench press.
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