STABILITY BALL BENCH PRESS

For this variation you must lower the normal weight you lift in the bench press by 5 to10 pounds. This double-duty exercise works the lower body and core muscles as well as the chest. You can also try a top-hold bench press on a stability ball or flat bench by holding one arm up in the air at all times while the other comes down and up.

1. Sit on top of a stability ball holding the dumbbells.
2. Walk the feet out as you recline back on the ball until only the shoulders are on the ball.
3. Make sure that the glutes and abs are tight and that your body is in a straight line.
4. Perform the dumbbell bench press set.
5. Bring the dumbbells back in close to the chest as you walk the feet back in and curl up.