Exercise Details
Body Part
Chest
Equipment
Dumbbell
Target Muscle
Pectorals
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How to Perform
1
Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
2
Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
3
Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
4
Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
5
Pause for a moment, then raise the dumbbell back to the starting position.
6
While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core.
7
Lower your hips back down to the starting position.
8
Repeat for the desired number of repetitions.
Secondary Muscles
tricepsshoulderscore
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