Chest Press on Ball, a Personal Trainers' Favorite Exercise
By Ralph Klisiewicz, certified Chicago personal trainer
The chest press on the ball is an integrative exercise. It is therefore designed to strengthen several muscles groups at once. As such, this exercise is not designed to build mass at the targeted muscles. Exercises that isolate muscles fair better at building mass. However, the chest press on the ball will be more effective at strengthening balance and stability.
One important job of a personal trainer is finding variations to a traditional exercise. That is why chest press on a ball is a popular exercise among personal trainers. Traditional dumbbell chest press on a bench trains mainly the chest muscles (pectorals major group).
An angle in the bench position allows a trainer to manipulate the fibers of the chest that are being trained. However, performing chest press on a ball allows a client to train the midsection as well as the gluteus while training the chest. The hips and the midsection have to maintain a constant force, and therefore are working isometrically, in order to keep a client stable during the exercise.
The chest press on a ball is not better or worse than chest press on a bench. Instead, it provides a personal trainer with yet another variable that can be manipulated (balance and stability).
Chest Press on Ball : Step 1
- Lie down on the ball, placing shoulder blades and head on the ball
- Lift hips up so that the torso and thighs are in a straight line
- Keep a 90º angle between elbow and torso
- Keep a 90º angle the elbow
Chest Press on Ball : Step 2
- Press the dumbbells until they meet above your chest
- Keep torso and thighs in straight line while performing the press