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How to do the Alternating Stability Ball Chest Press

The alternating stability ball chest press is a great exercise for individuals who are looking to strengthen the muscles of their upper body and core. Be aware that working with a stability ball can be dangerous, especially if it is your first time. Ask a friend or fellow gym member to spot you in order to prevent injury to yourself and others.

About the Alternating Stability Ball Chest Press

The alternating stability ball chest press is a great exercise if you're interested in increasing the tone and strength of your pectoral and triceps muscles. In addition, performing this exercise on a stability ball forces you to engage the muscles in your "core," including the muscles of the lower back, abdomen and buttocks. If this is your first attempt at performing an exercise on a stability, be sure to ask a friend of fellow gym member to spot you. While using a stability ball during exercise may appear easy, it can actually be quite challenging.

Positioning Your Body

Start by clearing a space on the floor for the stability ball. Sit on the ball, and slowly walk your feet out so that your head, neck and shoulders are now resting comfortably on the stability ball and your knees are bent, with your feet planted firmly on the ground. Concentrate on keeping your hips and buttocks raised, so that you are forming a "tabletop." You should be in a straight line from your head down to your knees. Hold a dumbbell in each hand, with your elbows bent and the dumbbells resting on or near the shoulders. Make sure that you are holding the dumbbells in a manner that allows your palms to face towards your feet.

Performing the Alternating Stability Ball Chest Press

Now that you have been properly positioned, you can go about performing the alternating stability ball chest press. Start by taking a few deep breaths, and then use the muscles in your chest and arms to extend both elbows, pushing the dumbbells directly over your chest. Slowly lower the right dumbbell, bringing it back to the original position. Now, repeat the maneuver with the left dumbbell. Do 10 repetitions of this exercise with both arms before taking a short break. Do another two sets of 10 repetitions per arm in order to achieve optimal results.

Increasing the Intensity

While this exercise can be difficult enough on its own, after a while you may need to increase the intensity. One easy way to do this is by simply closing your eyes while performing the maneuver. This forces the muscles in your core to work harder to maintain your balance, thereby greatly increasing the intensity of the exercise.

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