a. From a seated position on your stability ball, walk your feet forward and slide your torso down the ball until you come into a bench press position with your upper back and head against the ball, knees bent 90 degrees, and feet on the ground. Grasp a dumbbell in each hand with your arms extended toward the ceiling from your chest.
C. Once your arms are parallel with the floor with your palms facing up, bring your arms in a semicircle down toward your hips, all the while keeping your arms parallel to the floor.
D. Bend your elbows and squeeze your hands together above your navel, as if you are hugging your arms around a large oak tree with your palms facing each other. Return to the starting position and repeat 20 to 30 times. Remain in the bench press position on the stability ball, and proceed to the next exercise.
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.