The women's fitness blog

Following up on a previous post covering a few beginner gym ball exercises, I'd like to focus on the swiss ball again, as we continue our series of exercise guides. This time, I'll focus on upper body exercises using the swiss ball.

Upper body swiss ball exercises

Most traditional upper body exercises can be performed on the gym ball to add an extra degree of difficulty. This includes all dumbell exercises, as well as most stretching exercises. Bodyweight exercises (where you work against gravity) are also commonly used to help core strength and flexibility. Lets look three key upper body exercises.

1 - Exercise ball tricep dips
This exercise works your forearms and back. Let's have a look at the right posture:


Main technique

• Squat down with your back to the ball
  
  
• Place your hands on the ball. They should be pointing just slightly off of straight forward, and should be shoulder width apart. Your arms should be straight.
  
  
• Bend your elbows up behind you and lower your butt towards the ground. Don't sit down.
  

• Hold your position at the bottom of the motion for a few seconds.
  
  
• Push yourself back up using your arms until you are back in the starting position.

• Perform 10 repetition, for 3-4 sets.

Variations

• You can increase the difficulty of this exercise by putting yout feet up on a bench rather than having them flat on the floor.

2 - Exercise ball push up
This again works your arms. It's also great for your chest. Let's have a look at the technique:


Main technique

• Assume the traditional pushup position, with your legs on the ball.
  
  
• You can vary the degree of difficulty by adjusting where your legs are on the ball. To increase the difficulty, move forward, so that your shins are resting on the ball. Alternatively, move yourself onto your quads (upper legs) to decrease the difficulty.
  
  
• Place your hands directly below your shoulders at a comfortable width.
  

• Keep your back straight - don't let your lower back sag downwards.
  
  
• Lower your head to the floor, maintaining a straight posture - let your feet point to the sky.

• Pause at the bottom for a few seconds before returning to the start

• Perform 10-15 repetition, for 3-4 sets, depending on what you feel comfortable with.

Variations

• Only leave your feet on the ball to make this exercise even more challenging.
• Use push-up bars to allow a greater range of motion and enhance toning and muscle development.

3 - Exercise ball dumbbell press
This is just like a traditional dumbell press, except there's no bench, so your core muscles are forced to balance you - this causes hundreds of tiny contractions per second, which really helps to tone your upper body. It also works your arms and shoulders:


Main technique

• Rest yor shoulders comfortably on the ball, with your feet flat on the ground.
  
  
• In the starting position, you should be holding the dumbbells level with your head, with your palms facing inwards.
  
  
• With a smooth motion, push the dumbells upwards, simultaneously rotating your arms so that you end the movement with your palms facing forwards (see picture above).
  

• Don't lock out your elbows; instead, you should slowly and smoothly return the dumbbells to the starting position without pausing.
  
  
• Repeat this 12 times (choose a weight that will allow you to do it 12 times). Do 4 sets of 12.

Variations

• Increase the weight of the dumbbells when you fee that your usual weight has become to easy.
• Do pyramid sets - do your normal weight for 12 reps; then use the next heaviest weight for 10 reps; then the next weight for 8 reps, and so on...

That's all for now. Next time, I'll show you some swiss ball exercises for the trunk (abdominals, back and core muscles). Please try these upper body exercises, and let me know your thoughts in the comments, as well as what other exercises you'd like to get more information on. Enjoy!

Labels: exercise ball, Exercises