1 Arm Chest Press

This exercise can be performed with or without weights, working both your oblique and chest muscles.

Position your back centrally on the Swiss Ball, with your feet firmly flat on the floor, double shoulder width apart, toes facing outwards.

Aim to keep your shoulders off the ball throughout the movement, as this will aid in keeping your abdominal muscles contracted.

Focus on keeping your lower back and buttocks on the ball throughout the exercise, as you slowly lift one shoulder 6 - 10 inches higher, taking the arm of that side straight up, whilst allowing the elbow on the other side to come down.

Beginners aim to work for 5 - 8 reps each side for two complete sets, alternating each side, without weights.

Intermediates aim to work for 2 - 3 sets of 8 - 12 reps each side either alternating or working one side at a time (harder).

Advanced work as above, ideally with a small weight in each hand, or alternatively, hold in the final phase for 2 - 4 seconds.