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Swiss Ball

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Primary Muscle

Pectoralis Major

Secondary Muscle

Triceps Brachii
Anterior Deltoids

Chest Press - Swiss Ball

Ideally for this exercise you should have someone pass the weights to you once you are in the correct position.

Sitting on the ball walk your feet forwards so that the ball travels up your back. Stop walking forwards when the ball is in-between your shoulder blades. Now push your hips upwards so that from your knees to your head you are completely straight and horizontal. Your knees should be at 90 degrees.

With your arms vertical above your lower chest and dumbbells in hand slowly bring the weights down by letting your elbows go out to the side and letting the weights follow. Make sure that your forearms are always vertical so that they can support the dumbbells.

Once your elbows are slightly below the line of your body, stop and push the weights back up making an arc shape. Keep going until the weights meet each other at the top of the movement. Make sure at this point you don't lock your elbows out!

Do try and get someone to hand you the weights when you are in position Do keep your hips high Do have the ball between your shoulder blades Do breathe out on the way up and in on the way down Do keep the weights in line with your lower chest Do make an arc shape with the dumbbells through the movement	Don't let your hips drop down Don't hold your breath Don't have the weights to high up your body line Don't drop your arms down on the downward movement Don't arch your back to aid the movement

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