What it does?
A variation of the bench press for advanced exercisers. Using one arm will train each arm equally and lying on a swiss ball will work your core muscles to keep you stable during the movement
What you need?
A swiss ball and dumbbell
How do you do it?
- Hold a dumbbell in one hand and lie flat on your back on a swiss ball in the bridge position
- Fully extend your arm that's holding the dumbbell above you
- Place the palm of your free hand across the chest
- Lower the dumbbell to beside your chest, bending the elbow
- Pause briefly at the bottom and press the dumbbell back up to the start position
- Do 3 sets of 8-12 repetitions
Key Points
- You must work to keep balanced throughout the movement so perform with caution the first time
- Maintain good posture throughout
