Exercise of the Week - Alternating Chest Press
It doesn't seem like a big deal, but you get a lot out of this move. First, the core and stabilizer muscles will kick in to help keep your body from rocking back and forth as you alternate the arms. Second, one arm holds an isometric contraction while the other arm moves, which adds some intensity. Third, by doing this move on an exercise ball, as shown, you'll involve the lower body as well, making this a whole-body move.
If you're not comfortable with the ball, try it on a bench or floor first to get a feel for it. It takes some concentration to stabilize your body during this exercise.
Do it right: Lie on a ball or bench with the head and neck supported. Begin with the arms bent in a goal-post position and keep the left arm in place while pressing the right arm up over the chest. Lower the right arm, hold that position and press the left arm up. Continue alternating arms for for 1-3 sets of 8-16 reps.
Comments
Clarification? 8-16 reps on each arm or counting each arm as one rep?
Doing one chest press with each arm would constitute one ‘rep.’
I love this exercise! I do it almost every time that I lift. I also do it on a bosu which allows it to be more of an incline chest press rather than just a regular chest press! =]
Yep I love this too, and you can apply the same principle to a d/b floor standing or sitting on a stability ball bicep curl. One arm is bent and held with the elbow at 90 degrees, while the other arm does the work. I find a moderate weight to allow say 10 - 12 reps. Then swap arms and repeat, rest for 20 seconds the do another set. Feel the burn on those bi’s!