Assisted Seated Pectoralis Major Stretch With Stability Ball
Also known as: seated assisted pectoralis major stretch with stability ball
Chasing a chest that grows from tension? Assisted Seated Pectoralis Major Stretch With Stability Ball uses machine-assisted support to get there.
How to do Assisted Seated Pectoralis Major Stretch With Stability Ball
- Sit on a stability ball with your feet flat on the ground and your back straight.
- Hold a stability ball with both hands and extend your arms straight out in front of you.
- Slowly lower the stability ball towards your chest, feeling a stretch in your pectoral muscles.
- Hold the stretch for a few seconds, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Assisted Seated Pectoralis Major Stretch With Stability Ball Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Log the assist setting so progress stays measurable.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Pause at the hardest point once the range feels owned.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Take weight off the assist before you add reps.
Common Assisted Seated Pectoralis Major Stretch With Stability Ball Mistakes
Leaving the assist heavy long after it stopped being needed
Take five to ten pounds off the assist every couple of weeks.
Cutting the range short so the chest never lengthens
Lower under control to a real stretch before pressing back.
Easier and Harder Than Assisted Seated Pectoralis Major Stretch With Stability Ball
Swap Assisted Seated Pectoralis Major Stretch With Stability Ball For
Assisted Seated Pectoralis Major Stretch With Stability Ball — Frequently Asked Questions
How do you do the Assisted Seated Pectoralis Major Stretch With Stability Ball?
Sit on a stability ball with your feet flat on the ground and your back straight. Hold a stability ball with both hands and extend your arms straight out in front of you. Slowly lower the stability ball towards your chest, feeling a stretch in your pectoral muscles. Use an assistance machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Assisted Seated Pectoralis Major Stretch With Stability Ball work?
The Assisted Seated Pectoralis Major Stretch With Stability Ball primarily targets the pectorals. It is classified as a chest exercise and is performed with an assistance machine.
How many sets and reps of the Assisted Seated Pectoralis Major Stretch With Stability Ball should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Pause at the hardest point once the range feels owned. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Assisted Seated Pectoralis Major Stretch With Stability Ball good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic chest patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Assisted Seated Pectoralis Major Stretch With Stability Ball?
Try the Chest Stretch With Exercise Ball, Dynamic Chest Stretch (male) or the Smith Machine Reverse Decline Close Grip Bench Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Assisted Seated Pectoralis Major Stretch With Stability Ball the same as the seated assisted pectoralis major stretch with stability ball?
Yes. The Assisted Seated Pectoralis Major Stretch With Stability Ball is also commonly called the seated assisted pectoralis major stretch with stability ball. Different gyms and training programs label it differently, but "seated assisted pectoralis major stretch with stability ball" refer to this same movement.
