Barbell Chest Press

Lie centrally on a suitably sized Swiss Ball, having your upper back and shoulders in contact with the ball, with your feet spread wide to aid stability.

START

FINISH

Grasp the bar with your thumbs underneath, with your arms slightly wider than shoulder width apart, however you may perform this movement with either a close or wide grip.

With your arms locked out in the starting phase, smoothly lower the bar down towards your chest, just below your nipples, keeping your elbows wide.

Aim with each lift to get a full range of movement by actually touching or getting close to the chest – if you can't get close, then your weight is to heavy – focus on good technique with the weight you can lift – let those who do heavier weights with poor technique risk injury.

Exhale as you lift the weight back up to your starting position, pausing for 1 – 2 seconds at both your final lowered phase, and also the upper phase, prior to repeating for desired reps.

Concentrate on keeping the movement smooth and under control, avoiding any bouncing motion on the ball.

Always make sure that you position your hands equally apart from the central part of the bar, having any locking collars securely fastening the weights onto the bar.