Dumbbell chest press with rotation on ball

STRENGTH

How to Do:

  1. Lay back on a stability ball so that it rests on your shoulders and neck.
  2. Engage your abs to help keep your body straight while bending at the knees so your feet rest flat on the ground.
  3. You will be performing a dumbbell press with only one of your arms while you simultaneously roll the stability ball left or right.
  4. Your other free arm is going to alternate a pressing movement as if it had a dumbbell in its hand.
Movements:
  1. Start off while holding the dumbbell straight up in front of you so that your knuckles face the ceiling and your palm faces away.
  2. Slowly bring the dumbbell down and bend at the elbow so that it eventually makes a 90 degree angle. Simultaneously press with the hand that isn’t holding a dumbbell.
  3. At the bottom of the press, the back of the arms should be in a straight line, parallel to the ground, with your palms both still facing away.
  4. Press back up from this position and simultaneously roll the stability ball towards the same direction.
  5. Repeat.

AS FEATURED IN

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