Chest Stretch With Exercise Ball
The point of Chest Stretch With Exercise Ball is chest thickness through a full range; straightforward equipment demands is how it gets there.
How to do Chest Stretch With Exercise Ball
- Sit on the stability ball with your feet flat on the ground and your back straight.
- Hold the exercise ball with both hands and extend your arms straight out in front of you.
- Slowly bring the exercise ball towards your chest, feeling a stretch in your chest muscles.
- Hold the stretch for a few seconds, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Chest Stretch With Exercise Ball Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps before you add load, and keep every rep the same shape.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change one variable a week and let the rest stay put.
Common Chest Stretch With Exercise Ball Mistakes
Setting up differently from one set to the next
Fix your position and grip before the first rep and repeat it every set.
Flaring the elbows straight out to the sides
Keep the upper arms nearer 45 degrees from the torso.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Chest Stretch With Exercise Ball
Swap Chest Stretch With Exercise Ball For
Chest Stretch With Exercise Ball — Frequently Asked Questions
How do you do the Chest Stretch With Exercise Ball?
Sit on the stability ball with your feet flat on the ground and your back straight. Hold the exercise ball with both hands and extend your arms straight out in front of you. Slowly bring the exercise ball towards your chest, feeling a stretch in your chest muscles. Use stability Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Chest Stretch With Exercise Ball work?
The Chest Stretch With Exercise Ball primarily targets the pectorals. It is classified as a chest exercise and is performed with stability Ball.
How many sets and reps of the Chest Stretch With Exercise Ball should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Chest Stretch With Exercise 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 Chest Stretch With Exercise Ball?
Try the Assisted Seated Pectoralis Major Stretch With Stability Ball, Dynamic Chest Stretch (male) or the Lever Incline Chest Press. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
