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Exercise Ball Squeeze

through one vote
muscles:Pectoralis MajorMuscle
auxiliary muscles:TricepsMuscle, DeltoidsMuscle
required:Exercise Ball
fitness level:Easy
exercise type:Strength - isometric
Variations available (8)
Starting PositionExecution

Starting Position

  • grasp a gym ball (or for instance a pilates ring) with both hands
  • stand up straight with slightly bent legs
  • the legs are opened hip width
  • guide the gym ball up, until your arms are parallel to the ground
  • angle the arms
  • the elbows point out

Correct Execution

  • brace the upper body and squeeze the ball as much as you can
  • the arms stay up
  • abate the pressure, build tension again and squeeze it again
  • alternatively you can hold the contraction a bit longer (about 10 seconds) and train isometrically
  • the head remains up, look ahead