Bench press on fitball

You should have feet hip width apart and shoulders resting on the ball With your hands at elbow width, slowly lower the bar towards your chestNow raise the bar again until your arms are almost straightKeep your abdominals contracted throughout the exercise
Primary target:
Chest (Pectorals)
Secondary target:
Stomach (Abdominals, Obliques), Shoulders (Deltoids), Arms (Triceps)
Equipment required:
How many reps should I do?
What weight should I use?


To perform the Bench press on fitball safely, please follow these steps:
  1. Sit on the ball with the bar resting on your thighs
  2. Now slowly walk your feet forwards rolling your body down the ball until your shoulders are resting on the ball
  3. There should now be a straight line running from your shoulders to your knees so dont drop your bum
  4. Now raise the bar into the air until your arms are straight but avoid locking your elbows
  5. Slowly lower the bar until it is about an inch away from your chest
  6. Repeat steps 4 and 5 until you can no longer maintain correct technique