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Chest · Advanced

Barbell Chest Press on Stability Ball

Horizontal pressing drill that develops chest, shoulder, and triceps strength using a barbell, with emphasis on the chest, triceps and shoulders.

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Barbell Chest Press on Stability Ball demonstration

Exercise overview

Training details

ChestTricepsShouldersCoreGlutes

Equipment

Barbell

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Position a stability ball inside a power rack, sit on it, and walk forward until your head and upper back are supported with the hips held level.
  2. 02Set your shoulder blades, plant both feet widely, take a comfortable grip, and have a spotter help unrack the bar above the chest.
  3. 03Lower the bar under control while keeping the ball still, the wrists stacked, and the elbows on a comfortable path.
  4. 04Press evenly to elbow extension without dropping the hips, rolling the ball, or twisting the bar.
  5. 05Stabilize completely and rerack with the spotter; stop immediately if the base or bar becomes unstable.

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Variations

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Alternatives

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