Supine position
Primary muscles: pectorals, deltoids, triceps Sit on the ball.
• Holding weights, rest your hands on your thighs. Slowly walk your feet forward until your upper back, neck, and head rest on the ball.
• Legs are bent at a 90° angle; feet are flat on the floor, hip-width apart.
• Engage your abdominal muscles.
• Bend your arms at the elbow. Palms face forward.
• Lower your elbows until the weights are a few inches above your shoulders, as per Fig. 01, Chest Press [29].
• Straighten your left arm. Pause
• Straighten your right arm. Pause. (Both arms will be raised.)
• Lower your left arm to starting position, while your right arm remains raised. Pause.
• Lower your right arm to starting position.
• Continue alternating arms for 1 to 3 sets of 8 to 12 repetitions each.
• Strengthens the triceps, shoulders, and chest
• Improves shoulder stability
• Helps stabilize the shoulder girdle
• Improves core stability
Too much?
• Decrease number of repetitions.
Want more?
• Use heavier weights. Increase number of repetitions. Bring feet closer together.
fig. 01
fig. 02
