Hello SFC followers!

This month we’d like to highlight a fun, challenging exercise.  The exercise shown below is a fitball chest press, which works primarily the pectoralis major (the biggest muscle in your chest).  What you’ll need: 1) stability ball and 2) set of dumbbells (DB).

Sit on the stability ball (feet hip width apart) while holding the dumbbells.  Slowly step your feet forward and roll backwards on the ball until your upper back and neck are supported by the ball.  Your core should be engaged, and hips should be high (doing your best to keep a straight line from your head to your knees).  Bring the weights into the starting the position (see below) and press up and together.

Important safety tips:

1. Do you best to keep a neutral alignment in your wrist throughout the movement.
2. Aim for full range of motion, allowing the DB to gently hit your chest on the way down. Similarly, try to fully extend the weight towards the ceiling/sky so that your arms have only a slight bend in the elbow (don’t lock your elbow joint).
3. Breath. Try to exhale during exertion (upwards portion) and inhale on the “relaxation”/eccentric (downwards) portion of the movement.

Add this exercise to your routine for a fun, challenging way to switch things up!  Shoot for 3 sets of 8-12, selecting a weight that will be challenging to perform by the 11th or 12th rep. If you can perform 12 DB chest presses without feeling fatigued at the end, switch to a heavier set of weights.

Keep up the good work and let us know what you think!