by David Colello

Created on: November 24, 2010

While people may look at the exercise or stability ball and only think of light exercising, it can be as challenging as anything else you can do in a gym.  Pectoral muscles are something overlooked but that can very easily be done using a ball.  Try some of the following exercises and you will have new found respect for this simple piece of equipment.

Dumbbell Exercises

To perform these exercises, first find a clear space to place the ball and sit down on it.  Slowly walk your feet out until your back is resting comfortably with your neck supported on the ball.  You will need two dumbbells, so either have them in your hands as you lie back on the ball or have a partner hand them to you once you are down.  Carry out a chest press by holding your elbows out to your sides and pushing the weights upwards until your arms are straight.  Let them back down, making sure that your elbows do not dip much further down than even with your shoulders.

 Another exercise is a fly, which involves holding your arms with a slight bend in the elbow and letting them fall to parallel to the ground.  Keeping the same bend in the elbow, raise your arms back up to vertical position and repeat.  An interesting advanced version of this is to do one arm flys, which will help develop your balance along with your pecs.

Just You and the Ball

If you don’t have any dumbbells, or just prefer not to use them, there are plenty of other options for you to try.  For instance, for those of us who cannot quite do a full pushup yet, try one with your hands on the ball.  It will challenge not only your pecs, but numerous stability controlling muscles as well.  If this is also too tough, do them resting on your knees instead.

A creative new way to use the ball is to kneel in front of it with your hands outstretched on it.  Roll the ball out while maintaining your arm position until your body starts straightening out.  The real challenge begins when you attempt to roll the ball back towards you using your pecs, shoulders, abs, and quite frankly a little of everything.

For those who are still looking for more variations, lie face down over the ball and roll forward until your hands are on the ground in the pushup position and your thighs are resting on the ball.  Now you raise up on hand at a time and reach it in any direction.  Repeat this, alternating hands raised and direction you raise it towards.

Hopefully these exercises will get you craving more, and realizing that the stability ball has huge potential for working any body part.

Learn more about this author, David Colello.
Click here to send this author comments or questions.