Chest activation exercises

As it was noted earlier, when using instability to increase muscle recruitment for the chest muscles, that unstable surface must be under the hands. Making the lower body and core unstable (either by having the feet on a swiss ball, or by sitting on one) while the upper body is stable will not be effective at increasing pectoral recruitment (it will increase the demands on core stability, but this is not what we're after).

Exercise 1. Push up hands on one swiss ball

Key point(s): Go down low, but do not touch the ball with your chest, this will remove tension from the pectorals. At the top position, squeeze your pectorals and relax your upper back (to allow for a lateral movement of the scapula).

Key point(s): Go down low, but do not touch any of the balls with your chest, this will remove tension from the pectorals. At the top position, squeeze your pectorals and relax your upper back (to allow for a lateral movement of the scapula).

Exercise 3. Push up hands on two wobble boards

Exercise 3. Push up hands on two wobble boards

Key point(s): At the top position, squeeze your pectorals and relax your upper back (to allow for a lateral movement of the scapula).

Exercise 4. Push up hands on a swiss ball, single-leg support

Key point(s): Same as with previous movements plus keep hips properly aligned during the whole movement.

Exercise 5. Push up hands on two swiss balls, single-leg support

Key point(s): Same as with previous movements plus keep hips properly aligned during the whole movement.

Exercise 6. Push up hands on two wobble boards, single-leg support Key point(s): At the top position, squeeze your pectorals and relax your upper back (to allow for a lateral movement of the scapula). Keep hips properly aligned during the whole movement.

Was this article helpful?

0 0
Getting Started With Dumbbells

Getting Started With Dumbbells

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.

Get My Free Ebook


Post a comment