Fitness Expert’s Tip of the Month – October

Strong chest, tight core

Strengthening your chest and core at the same time is easier than you may think. For this move you’ll need an exercise ball (if you under 5’ 7” use a 55cm ball and if you are over 5’ 7” use a 65 cm ball.) and free weights from 5 to 30lbs depending on your fitness level.)

With 1 weight in each hand, lay over the ball so that your upper back, neck and head are secure on the ball. Slightly tuck your chin so there is just enough space between your chin and chest for your fist. Your knees are bent and feet are placed firmly under you with your toes pointing forward so that your knee lines up with your ankles. Keep your thighs, knees and feet hip distance apart. Press firmly into your feet to engage your legs, draw your belly button towards your spine and during an exhale feel your ribs funnel together in the front of your body to engage your core.

Begin the movement by extending your arms straight in the air with the weight balanced over your shoulders. Start bending your elbows to the side walls and lower down till your upper arms are parallel to the floor. Your weights should remain stacked over your elbows throughout your entire range of motion. Make sure this action happens only from your elbow and shoulder joints while keeping the rest of your body still. Depending on your fitness level you may be able to repeat this movement 10 times and then rest for 30 seconds. Repeat the Chest Press for 3 sets of 10 reps each time. When you have completed this exercise, gently lower the weights to the floor on either side of you before slowly coming to a seated position.

Performing a chest press on an exercise ball will not only will help develop stronger chest muscles, but due to the instability of the ball your legs and core will also become stronger. Here are just some of the areas you are strengthening just by this one exercise; chest, shoulders, arms, front and back of your thighs, glutes and upper back.

For more information on this move, or additional chest exercises please contact Amy at:

Coming soon-

~Amy Lademann, Fitness Expert, Campus Calm

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