Single Arm Chest Press on the Stability Ball…love this one!

I love using any type of unilateral movement to train my clients and myself. For sculpting a strong, shapely and sexy chest hands down my fav exercise to choose it the Single Arm Chest Press on a Stability Ball. Not only does this exercise target the chest but also your shoulders and triceps; plus by adding in the ball instead of a bench you have also made this a core workout firing into your abdominals, hips, hamstrings and glutes to keep you still and stable on the ball.

Here’s how you do it:

1. Select a weight that is challenging enough to only perform between 14-20 repetitions and a stability ball is the is firm and aligns your hips just slightly higher than your knees which are over your toes.
2. Sit tall on the ball holding the dumbbell in one hand, the other hand is on your opposite hip.
3. Walk your feet out until your head, shoulders and mid-back are supported by the ball and your knees are stacked over your ankles, bum is tight and high so that your body is in a straight firm line.
4. Bring the weight to your shoulder and then press straight up towards to ceiling and hold it there.
5. Raise you opposite arm up; wrist over shoulder and press your shoulder into the ball to ‘set’ your perfect posture. This arm will stay elevated to help center you throughout the exercise.
6. Now lower the weight as you inhale and then exhale to press the weight over top of and in between your chest and shoulder.
7. Squeeze your chest as you exhale, contract both your glutes,  and abdominals to help you stay strong and stable.
8. Perform your 14-20 reps and switch to the opposite side. Repeat 1-2 times

Tanks tops, strapless dresses and bathing suits are just around the corner…so get lifting and get sculpted and start right now!