Caution: Make sure ball is gripped to floor, if surface is slippery you can induce chance of injury
Flat: Chest Dumbbell Press
Start: Roll down onto ball with shoulder blades and head rested on ball, elevated pelvis to parallel with floor and feet flat on floor hip width apart, with arms at a right angle
Finish: Push dumbbells up over chest, keeping pelvis elevated parallel to floor
Chest: Incline Press
Start: Roll down onto ball with top of upper shoulders on ball, pelvis dipped close to floor and feet flat on floor hip width apart, with arms at a right angle
Finish: Push dumbbells up over chest, keeping pelvis close to floor
Chest: Barbell Flat Press
Caution: Spotter needed on this exercise
Start: Roll down onto ball with upper shoulder blades on ball and head rested on top of ball, feet flat on floor hip width apart and pelvis elevated parallel to floor, have a spotter assist in handing you the bar
Finish: Press bar up over chest, while keeping pelvis elevated parallel to floor, when finished allow spotter to assist in taking barbell
Chest: Barbell Incline Press
Caution: Spotter needed on this exercise
Start: Roll down onto ball so upper back is rested on ball and pelvis is dipped close to floor, feet hip width apart, allow spotter to assist in giving barbell to perform start
Finish: Press bar up over chest, while keeping pelvis dipped close to floor
Chest: Dumbbell Flat Fly
Start: Roll down onto ball with upper shoulder blades on ball and head rested on top of ball, feet flat on floor and pelvis elevated parallel to floor, about hip width apart, with palms facing each other and arms extended with slight bend
Finish: Lower arms to side of torso with slight bend kept in arms and palms facing each other, while keeping pelvis bridged to floor and feet flat
Chest: Dumbbell Incline Fly
Start: Roll down on to ball with upper back on ball, pelvis should be dipped close to floor and feet hip width apart, Palms facing each other, arms extended with slight bend
Finish: Lower arms to side of torso, while keeping palms facing each other and arms slightly bent, while keeping pelvis close to floor
Chest: Dumbbell Flat Press, Palms facing each other
Start: Roll down onto ball with upper back on ball, pelvis should be elevated and feet flat on
floor with arms extended up over chest
Finish: Lower dumbbells to side of chest, keeping palms facing each other and
pelvis parallel to floor
Chest: Hands on ball push-up
Start: With hands on ball about shoulder width apart, feet hip width apart and legs straight
Finish: Lower chest to ball and keep back and legs straight
Chest: Feet on ball push-up
Start: With shins rested on ball and legs straight, arms shoulder width apart
extended and back straight
Finish: Lower chest to just above floor and keep back and legs straight
Advanced: Rest toes on ball and not shins
Chest: Cable Fly
Start: Roll down onto ball with upper shoulder blades on ball, pelvis elevated parallel to floor and holding cables with palms facing up
Finish: With slight bend in arms bring arms together, similar to hugging a barrel and keep pelvis bridged