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Exercise overview
Training details
ChestShouldersTricepsGlutesCore
Equipment
Dumbbell
Sets × reps
3 × 12
Rest
1 min 15 sec
How to perform it
Step-by-step instructions
- 01Sit on a properly inflated stability ball with one dumbbell on each thigh, then walk the feet forward until the head and upper back are supported.
- 02Lift the hips into a level bridge, plant the feet wide, and bring the dumbbells to the upper chest with palms facing each other.
- 03Keep the ball and pelvis still as you press both dumbbells upward with wrists stacked and elbows close to the torso.
- 04Stop with the weights above the shoulders without letting the ribs flare or the dumbbells collide.
- 05Lower to the upper-chest line under control and finish the set before walking back to sitting.
Use this exercise in a plan