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Combination Chest Press/Hip Extension

December 7th, 2009 No Comments

“Breaking Down The Workout” — Francesca Meccariello

This intermediate to advanced strength and stability exercise will work your shoulders, chest, glutes and abs.

You’ll need a Swiss ball and a light to medium set of dumbbells.

The Set Up:

  • Holding on to your weights sit on a properly sized Swiss ball.
  • Roll forward until your head and upper back are resting on the ball.
  • Feet should be hip width apart, heels just and flat on the floor.

The Movement:

  1. Begin with hips and thighs parallel to the floor holding the weights straight up.
  2. Fully extend arms with your palms facing forward.
  3. Take a deep breath as you lower your glutes/hips down while bringing the weights down and out until elbows are bent and below your shoulders.
  4. Exhale and press the weights up while engaging your glutes to extend your hips until parallel to the floor again.

Form:

  • Be careful not to let your lower back arch too much. You should not feel pain in your lower back if you do stop the exercise.
  • Push through your heels, not your toes.

Advanced: Once you can perform 3 sets of 15 reps comfortably you can progress the exercise by bringing your feet and legs closer together even squeezing your thighs together.

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