Training your pecs is a crucial part of growing and sculpting your chest. Whether you are a seasoned workout veteran or forming your first training plan, the exercises below will help you meet your fitness goals.
push-up (on stability ball)
1. Start by placing a stability ball on a flat surface. Ensure the ball is inflated properly and is stable enough to support your weight.
2. Kneel down behind the ball and place your hands on the sides of the ball, slightly wider than shoulder-width apart. This is your starting position.
3. Slowly walk your feet back and roll your body forward on the ball until your thighs or shins are resting on the top of the ball. Your body should form a straight line from your head to your heels.
4. Lower your body towards the ball by bending your elbows. Keep your body straight and your core engaged. Your chest should almost touch the ball.
5. Push your body back up by straightening your arms, using your pecs and triceps to lift your body weight. Ensure your body remains straight and your core stays engaged.
6. Repeat this movement for your desired number of repetitions.
Remember to breathe in as you lower your body and breathe out as you push your body back up. Keep your movements slow and controlled to ensure you're using your muscles, not momentum, to perform the exercise.
push-up (on stability ball)
1. Start by placing a stability ball on a flat surface. Ensure the ball is inflated properly and is stable enough to support your weight.
2. Kneel down behind the ball and place your hands on the sides of the ball, slightly wider than shoulder-width apart. This is your starting position.
3. Slowly walk your feet back and roll your body forward on the ball until your thighs or shins are resting on the top of the ball. Your body should form a straight line from your head to your heels.
4. Lower your body towards the ball by bending your elbows. Keep your body straight and your core engaged. Your chest should almost touch the ball.
5. Push your body back up by straightening your arms, using your pecs and triceps to lift your body weight. Ensure your body remains straight and your core stays engaged.
6. Repeat this movement for your desired number of repetitions.
Remember to breathe in as you lower your body and breathe out as you push your body back up. Keep your movements slow and controlled to ensure you're using your muscles, not momentum, to perform the exercise.
exercise ball pike push up
To perform the exercise ball pike push up, follow these steps:
1. Start by placing your stability ball on a flat surface. Ensure you have enough space around you to perform the exercise without any obstructions.
2. Stand facing the ball and place your hands on the ball, slightly wider than shoulder-width apart. This is your starting position.
3. Slowly walk your feet back until your body forms a straight line from your head to your heels. Your hands should be directly under your shoulders, and your feet should be hip-width apart.
4. Lower your body towards the ball by bending your elbows. Keep your body straight and your core engaged. This is the push-up part of the exercise.
5. Push your body back up to the starting position by straightening your arms.
6. Now, lift your hips towards the ceiling, pulling the ball towards your feet with your hands and arms, until your body forms an inverted V shape. This is the pike part of the exercise.
7. Lower your hips and roll the ball back out to return to the starting position.
8. Repeat the push-up and pike for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance on the ball and to protect your lower back. Also, ensure your movements are controlled and steady, focusing on the muscle contraction and not on the weights. This exercise primarily targets your pecs, but also works your shoulders, triceps, and core.
chest stretch with exercise ball
1. Start by selecting a stability ball that is appropriate for your height and weight.
2. Sit down on the stability ball with your feet flat on the floor. Your knees should be bent at a 90-degree angle.
3. Slowly walk your feet forward while lowering your back onto the ball. Continue until your upper back and shoulders are resting on the ball. Your knees should still be bent, and your thighs should be parallel to the floor.
4. Extend your arms out to the sides, keeping them in line with your shoulders. Your palms should be facing upwards. This is your starting position.
5. Slowly lower your arms towards the floor, stretching out your chest muscles. Keep your arms straight and maintain the alignment with your shoulders.
6. Hold this position for about 20-30 seconds, feeling a stretch in your pecs.
7. Slowly lift your arms back to the starting position.
8. Repeat this stretch 5-10 times, or as recommended by your fitness professional.
Remember to breathe deeply and evenly throughout the exercise, and to keep your movements slow and controlled. If you feel any pain or discomfort, stop the exercise immediately and consult with a fitness professional.
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