Dumbbell Press - Fitness Ball Rotation Alternate
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Chest Triceps Strength Dumbbell Fitness Ball Push Compound Gym
Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.
Benefits: Dumbbells do not limit your movement as much as a barbell does and thus makes greater demands on the stabilizing muscles.
Lie on a fitness ball with the ball supporting your lower and middle back. Grab a dumbbell in each hand with the palms facing up. Your elbows should be out to the side of your body and the dumbbells should be almost tucked into your armpits. This is your starting position. Straighten your right elbow. The hand should rotate so that the palm is facing towards the back. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch your shoulders forward. This latter movement will work the Pecs Minor. Slowly lower dumbbell back to the starting position. Inhale during this movement. Straighten your left elbow. The hand should rotate so that the palm is facing towards the back. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch your shoulders forward. This latter movement will work the Pecs Minor. Slowly lower dumbbell back to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.
Step 1
Lie on a fitness ball, holding dumbbells tucked into your armpits.
Lie on a fitness ball with the ball supporting your lower and middle back. Grab a dumbbell in each hand with the palms facing up. Your elbows should be out to the side of your body and the dumbbells should be almost tucked into your armpits. This is your starting position.
Step 2
Raise the right dumbbells, rotating it so that the palm is facing to the back. Squeeze your pecs and hunch your shoulders forward.
Straighten your right elbow. The hand should rotate so that the palm is facing towards the back. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch your shoulders forward. This latter movement will work the Pecs Minor.
Step 3
Lower the dumbbell back to the starting position.
Slowly lower the dumbbell back to the starting position. Inhale during this movement. Hold a dumbbell in each hand with the palms facing up. Your elbows should be out to the side of your body and the dumbbells should be almost tucked into your armpits.
Step 4
Raise the left dumbbells, rotating it so that the palm is facing to the back. Squeeze your pecs and hunch your shoulders forward.
Straighten your left elbow. The hand should rotate so that the palm is facing towards the back. Exhale during this movement. At the top of the movement, squeeze your pecs and hunch your shoulders forward. This latter movement will work the Pecs Minor.
Step 5
Lower the dumbbell back to the starting position.
Slowly lower the dumbbell back to the starting position. Inhale during this movement. Hold a dumbbell in each hand with the palms facing up. Your elbows should be out to the side of your body and the dumbbells should be almost tucked into your armpits.