Barbell Chest Press on Stability Ball Exercise Guide
Exercise Profile
- Target
- Chest
- Equipment
- Barbell, Stability ball
- Body Part
- Chest
- Primary Muscle
- Chest
- Secondary Muscles
- Triceps, Shoulders, Deltoid Anterior, Triceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Stability Ball Chest Press, Chest Press on Swiss Ball
How to: Barbell Chest Press on Stability Ball
- Sit on a stability ball and walk your feet forward until your upper back and head are resting on the ball.
- Hold a barbell above your chest with both hands slightly wider than shoulder-width apart.
- Lower the barbell to your chest while keeping your elbows at a 45-degree angle.
- Press the barbell back up to the starting position, engaging your chest muscles.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back excessively during the lift.
- Not controlling the barbell on the way down.
- Letting the elbows flare out too much.
Modifications
- Use a lighter barbell or dumbbells if needed.
- Perform the press on a flat surface if balance is a concern.
Tips
- Engage your core to maintain stability on the ball.
- Keep your feet firmly planted on the ground to avoid rolling.
- Lower the barbell slowly to maximize muscle engagement.
Barbell Chest Press on Stability Ball Alternatives
Tags
chest
strength
barbell
stability ball
core
triceps