Best Advanced Chest And Tricep Workouts With Stability Swiss Ball
About
Advanced exercises present complex challenges and necessitate significant experience, typically recommended for individuals with over 4 years of weightlifting background.
The chest muscle group, situated on the anterior part of the upper torso, functions prominently in horizontal presses and shoulder adduction movements.
Combining chest and triceps in a workout leverages their natural synergy, enhancing efficiency in push-based exercises.
Incorporating equipment such as a Swiss ball adds an element of instability, further engaging stabilizing muscles while performing movements targeting the pectoral region.
Adjustments in repetitions and weights are tailored based on individual experience and physical characteristics to ensure both safety and effectiveness.
The 2 Best Advanced Chest and Tricep Exercises with Stability (Swiss) Ball
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1. Exercise Ball Push Up
Exercise Ball Push Up demonstration video — proper form for this exercise. SETS LOGGED185,870Chest Strength32 mScoreChest
Stability (Swiss) BallThe Exercise Ball Push Up involves placing your feet or knees on a stability ball while doing push-ups. This challenges your balance and engages your chest, triceps, and core muscles more than standard push-ups.
How to do it
- Place your hands on the outer edge of an exercise ball with fingers facing out.
- Lift your knees to form a straight line from your heels to your shoulders.
- Bend your elbows to lower your chest towards the ball, keeping elbows at a 45-degree angle from your body.
- When your chest touches the ball, push up to return to the starting position and roll the ball to your left hand.
Sets, Reps, Weight18reps28reps38reps48reps2. Balance Trainer Stability Ball Push Up
Balance Trainer Stability Ball Push Up demonstration video — proper form for this exercise. SETS LOGGED16,075Chest Strength64 mScoreChest
BOSU® Balance TrainerStability (Swiss) BallThe Balance Trainer Stability Ball Push Up is a challenging twist on the regular push-up. It works your chest, shoulders, and triceps while adding instability for increased strength and stability in pushing movements.
How to do it
- Get into a plank position with your feet on a Balance Trainer dome and hands on Balance Pods.
- Lower your chest towards the floor by bending your arms.
- Push back up to the plank position, keeping your core tight and your lower back straight.
Sets, Reps, Weight18reps28reps38reps48reps
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