Stability Ball Bench Press
Work your pecs and triceps with this version of a basic bench press. Adding a stability ball will challenge your balance and work your backside too. Here's how:
- Sit on a stability ball holding a dumbbell in each hand, with your feet flat on the floor. Slowly lean backward while walking yourself out along the ball until your head, shoulders, and upper back are lying flat on top of the ball. Your knees should be at 90-degree angles with your thighs parallel to the floor and your feet hip-distance apart. Hold each dumbbell at chest level.
- Inhale and engage your abs, and as you exhale, slowly straighten your arms above you. Your hands should be shoulder-width-distance apart.
- Inhale and slowly lower the dumbbells in unison until they lie level with or near your chest. Attempt to keep the dumbbells parallel with each other and wrists in neutral position (straight, not bent). This counts as one repetition.
- Complete three sets of 12 to 15 reps.