Chest Stretch on Stability Ball

Also called ball chest stretch, swiss ball pec stretch and kneeling ball chest stretch.

Works

Chest

Equipment

Stability ball

Level

Beginner

Type

Isolation

How to do it

Setup. Get on your hands and knees next to an exercise ball.

1. Place your elbows on top of the ball, keeping your arm out to your side. This will be your starting position.
2. Lower your torso towards the floor, keeping your elbow on top of the ball. Hold the stretch for 20-30 seconds, and repeat with the other arm.

Cues

• Elbow on the ball, arm out wide.
• Lower the chest toward the floor.
• Stop at a light stretch.
• Hold and breathe.

Common mistakes

• Forcing the shoulder.
• Twisting the torso.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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