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Primary Muscle Group: Chest - Pectoralis Major, Sternal
Muscle Groups Worked in This Exercise: Chest - Pectoralis, Clavicular, Shoulders -Deltoid Anterior, Biceps Brachii, Short Head
Preparation: Sit in upright position on a stability ball with feet flat on floor. Walk feet forward allowing stability ball to roll underneath body until it is positioned on mid to upper back region (you may rest head on stability ball). Position hips so that your body is at a 45 degree angle to the floor.
Breathing: Inhale on the movement outward and exhale as you reach maximum contraction on chest muscles.
Execution: Maintaining stability, bring DB's to shoulders and press up positioning DB's above the chest with palms facing each other (neutral grip). Keeping the elbows slightly bent, lower the DB's out and away from each other in an arcing motion with hands aligned with the nipple-line. Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position. Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position.
Here are a few suggested alternative exercises:
Ball Band Chest PressBall Dumbbell Chest FlysBall Dumbbell Chest PressBall Dumbbell PulloverBall Incline Dumbbell PressBall Push UpsBand Chest PressBand Decline Chest PressBand Incline Chest PressBench Press - BarbellCable CrossoverCable PulloverChest Press - Hammer StrengthChest Press - MachineDecline Bench Press - BarbellDecline Dumbbell FlyDecline Dumbbell PressFlat Dumbbell FlyFlat Dumbbell PressIncline Dumbbell FlyIncline Dumbbell PressPush Ups
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