EXERCISE PROFILE
- MAIN MUSCLES: Chest
- SECONDARY MUSCLES: Front Delts, Triceps, Back
- EXERCISE CATEGORY: Strength
- EXERCISE TYPE: Basic-(Multi-Joint)
- EQUIPMENT REQUIRED: Gymnastic ball, Dumbbell
- EXPERIENCE LEVEL: Beginner
EXERCISE INSTRUCTION
- Lie with your back on a gymnastic ball.
- Take a dumbbell in your hands and place it on outstretched arms.
- Taking a deep breath, take your arms slightly bent at the elbows behind your head and down.
- At the lowest point, you should feel the maximum stretch of all muscles.
- As you exhale, return your arms to their original position.
NOTE:
When choosing the position of the body on the ball, try to move back as much as possible without losing balance. This will allow you to reach the maximum amplitude for the exercise.
Try to keep the body straight and do not bend the body in the pelvic area, as if trying to “sit down”. This eliminates some of the load.
The movement should be performed using the triceps, pectoral and back muscles.
ATTENTION:
Be careful, as if the dumbbell slips out of your hands, it will fall on your face!