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Swiss Ball Bench Press


The swiss ball bench press is a bench press method that you won't see a lot of in most gyms. This swiss ball is a very versitile training tool that can be used for many exercises. The swiss ball bench press is usually performed with dumbells, however it is possible to use a barbell. The swiss ball bench press works those stabilizer muscles that sre not challenged in the traditional bench press.

The swiss ball bench press is usually used when you have an injury, or you want to increase the strength in your stabilizer muscles (the small muscles that help keep the weight steady while doing high impact exercises like the dumbell bench press). The swiss ball bench press gives you incredible stability and flexibility, which is perfect if you have a shoulder injury.


How to perform the swiss ball bench press

Setup:
It's essential that you use the correct position on the swiss ball. Your head, neck and shoulders should all be resting on the ball, but not your lower back. Keep your middle section tight, so you form a straight line, parallel to the floor, from your knees to your shouders.

swiss ball bench press start

Execution:
Execute the swiss ball bench press in the same way you would a dumbell bench press. Make sure you keep strict form, keep your abs and lower back tight. Make sure you train with a spotter.

swiss ball bench press finish

Swiss ball bench press tips and safety advice


  1. Unless you're lifting very light weights, a spotter must be used for this exercise! The ball is not fixed to the floor, and to much can go wrong. Use a spotter.
  2. The swiss ball bench press is a great exercise to compliment your normal bench press routine. You can use this exercise to increase the power in your stabilizer muscles, thus increasing your overall bench press power.
  3. Because of the flexibility of the swiss ball bench press, it's great for shoulder injuries! You can start with light weight dumbells, and strengthen your shoulder until you can get back to the bench!