On the ball: the secret to a well-rounded chest routine is exactly that: round

Men's Fitness, Nov, 2003 by Ian Cohen

YOUR ABS MAY think they're got an exclusive relationship with the stability ball, but take a look around the gym: No piece of equipment gets around quite like that super-size sphere. There isn't a muscle group that our inflated friend can't help clench, crunch, or contract.

So what can it do for your pecs? According to Dave Johnson, owner of InTraining Personal Training and Fitness Consulting in Saint John. New Brunswick, using the stability ball helps take the "How much weight can I bench?" mentality out of the workout, letting you concentrate on feeling the subtle movements of the muscles instead. "By using the ball during your light phase, you can continue to give your pecs a workout while strengthening your core and improving your balance," says Johnson.

Of course, when it comes to pressing serious poundage, flat is still where it's at. But any successful regimen includes recovery phases. Enter Ball Wonder: Since these exercises are most effective with lighter weights, your pecs get a chance to rebuild. It takes practice to master your balance on the ball, so start out with weights 25% lighter than you'd normally use, increasing the amount as you find your comfort zone.

DUMBBELL PRESS (chest, shoulders, triceps, core) Sit on the ball with the dumbbells on your thighs. Walk your feet out while leaning back onto the ball until it's supporting your shoulder blades. Your feet should be slightly wider than hip width, knees at 90 degrees, abs and glutes contracted, your body flat (in a "tabletop" position). Using an overhand grip, extend your arms to the ceiling in line with your chest (1a). Slowly lower the dumbbells until your upper arms are parallel with the floor (1b). Pause, slowly return to the starting position.

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INCLINE DUMBBELL PRESS (upper chest, shoulders, triceps, core) From the tabletop position, lower your hips until your upper body is angled about 45 degrees. With a dumbbell in each hand (overhand grip), extend your arms toward the ceiling (2a). Slowly lower the weights until your upper arms are parallel with the floor (2b). Pause, slowly return to the starting position.

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DUMBBELL FLYE (chest) From the tabletop position, hold a dumbbell in each hand and extend your arms straight above your chest, palms facing in (3a). Maintaining a slight bend, slowly lower the dumbbells in an are with arms still slightly bent until your upper arms are parallel with the floor (3b). Pause, slowly return to the starting position.

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PUSH-UP (chest, shoulders, triceps, core) Place your hands on the ball and extend your legs out behind you in a classic push-up position. Straighten your arms to raise your body off the ball to the starting position (4a). Tighten your ab muscles and slowly lower your body until your arms are at 90 degrees and your chest almost touches the ball (4b). Pause, slowly return to the starting position.

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YOU MUST ... replace your chest routine every six to eight weeks, keeping this up for two to four weeks.

BY THE NUMBERS

Exercise                 Sets   Reps

Dumbbell press            3     10-15
Incline dumbbell press    3      8-12
Dumbbell flye             3     10-15
Push-up                   3      8-12

FINE-TUNE YOUR TECHNIQUE

Your center of gravity will change each time your raise and lower the weight, so go slowly to maintain your balance. Space your feet at least hip-width apart to help your backside stay on the ball.

Maximise your balance by tightening your midsection throughout each exercise.