11 minutes ago
This version of the chest press is an excellent one that works far more than just the chest.
🏋️2 x free weights
➰ 1 x Resistance band
🎱 1 x Gym ball
Hold a planked position, with your head (facing up) in the centre of the ball and also balancing on your upper back and shoulders.
Balance through the base of your feet. Keep the knee over the ankle.
Now you're starting in a regular chest press position; but instead of your body being relaxed and the temptation of curving your body to lift a heavy weight. You cheat and don't use your abs but use your back (lats) and the front of your shoulders instead. Using a gym ball, you have to keep the abs tensed told stabilise your position. You will feel your body wobbling and slowly down. This is where the abs kick in.
Your quads and glutes and hamstrings will also be on fire just to hold the position.
You then grab the resistance bands in either hand will the help of a gym buddy and then can safely pass you the weights also. Because it's nice to be nice.
Push the weights up slowly, keeping your elbow below your hand and the weights. As your lower the weights, pause and push back up again slowly. 🏋️ Pick a weight that you can comfortably press or even shoulder press. ➰the resistance band is under the ball and you're holding either end to create more time under tension for the chest muscles tension. Move slowly up and down. 🎱the ball is used instead of a bench. Make sure the head is fully supported and the upper back/shoulders. Balance through the base of the foot, keeping the knee above the ankle. 🤹 This is a fun, but challenging exercise. Try it first without the weights, holding the bands to get the technique down. Do 10 reps to get comfortable with it.
Tag someone that should try this
Happy Friday at Club Vitae Clayton Hotel Cork City