Swiss Ball Exercises:  Chest Press on Swiss Ball

Upper Body - Intermediate Level - Chest

The chest press exercise is one of the all time favorite exercises, especially for men.  Unfortunately it can also be one of the most damaging to the shoulder joint capsule if not performed properly.  The classic implementation of this exercise is performed with a bar and bench where the bar is lowered to the chest and then pressed up.  Going all the way down to the chest with the bar can result in a stretching of the ligaments in the shoulder joint capsule, leading to chronic shoulder problems.  By performing this exercise on a ball, it is almost impossible to perform this exercise “incorrectly”.

Movements: 

1. Press the weight straight over the head

2. Slowly lower the weight back to the start position

Tips:

1. Activate the TVA to maintain a stable core.

2. Do not drop the hips towards the floor.

3. The ball should provide support for the shoulders.  If you feel like you want more support from the ball simply let some air out of it.

4. Wider positioning of the feet will provide a more stable platform to perform the exercise.

Exercise Progressions: 

1. Move feet closer together.

2. Increase weight.

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