Exercise Ball Workouts for the Chest and Arms

As I mentioned before the results I get and the versatility of exercise ball workouts is why I continually use them. A couple exercises that I have gone back to time and time again for my arms and chest are:

Incline Dumbbell Press

A. Start out sitting on the exercise ball with a dumbbell in each hand (I use 8lb dumbbells) walk your feet out in front of you until your upper back is resting on the exercise ball. Your hips should be lower than your shoulders. Bend elbows raising hands up to shoulder height, elbows should be aligned with your shoulders and pointing toward the floor.

B. Contract (tighten) your abs and glutes, slowly extend both arms upward hold for a few seconds and lower arms back to starting position. I do 2-3 sets of 12-15 repetitions.

Single Arm Chest Fly

A. Begin sitting on exercise ball holding a dumbbell in your right hand, walk yourself forward until your upper back and neck are resting on the exercise ball. Raise your right arm up toward the ceiling.

B. Tighten your abs and glutes, slowly lower your right arm out to the side until it is about shoulder height, hold for a couple seconds and raise arm back to starting position. I do 12-15 reps and then switch arms. I do 2-3 sets.

Both of these exercises require you to use your core to help keep the ball stable while performing the exercise. The key to doing this is being sure you keep your abs and glutes tightened while performing the exercise.

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Favorite Exercise Ball Workouts Using Multiple Muscle Groups

I like the variety of different exercises I get with exercise ball workouts. I have found a few different sources to get new ideas over the years. I subscribe to Fitness, Shape, and Health magazines. Each of these magazines also has websites. I can find exercise ball workouts along with pictures in the magazines and videos on the websites. A couple of my favorite exercises that involve a variety of muscle groups on the exercise ball are:

Shoulder Press and Leg Raise (shoulders, core, and legs)

A. Sit on exercise ball with legs parallel and knees bent to 90 degrees (sit on ball with feet flat on floor). Holding a dumbbell in each hand (I use 5 pound dumbbell in each hand)keep your back straight and engage abs (tighten abs). With palms facing each other lift your hands to shoulder height, elbows should be pointing downward.

B. Being careful not to lean back (keep back straight and abs engaged). Press (raise)your right hand overhead and straighten your left leg in front of you simultaneously(both at the same time). Hold briefly then slowly lower both arm and leg to the starting position. Repeat with opposite arm and leg to complete 1 rep.(I do 12-15 reps).

Close-Grip Ball Push Up (biceps, triceps, shoulders, chest, legs, abs, back)

A. Start by placing hands on exercise ball about shoulder width apart with arms extended, feet on floor spread hip width apart, legs straight. Slightly lean forward keeping head and torso aligned and engage abs (tighten).

B. Keeping your body as straight as possible bend your elbows to lower your body, keeping elbows close to your sides, straighten arms to starting position and repeat(I do 12-15 reps). You can make this more of a challenge by executing the move on the balls of your feet.

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