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Chest · Stability Ball
Chest Stretch With Exercise Ball
Chest Stretch With Exercise Ball is a beginner isolation flexibility exercise that works the pectorals (chest), with the shoulders and upper back assisting. It needs a stability ball. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Stability Ball
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
- Upper Back · Trapezius, Rhomboids
How to do Chest Stretch With Exercise Ball
- Begin on all fours, with your knees directly under your hips and your hands directly under your shoulders.
- Place your right forearm on an exercise ball positioned to your side, with your elbow bent at a 90-degree angle.
- Slowly lower your chest towards the floor to deepen the stretch in your chest.
- Hold this position for the desired duration, then return to the starting position and switch arms to repeat the stretch on the other side.
Form tips
- Allow your chest to lower gently towards the floor, but do not force it. Only go as far as is comfortable to avoid straining your shoulder.
- Perform the movement slowly and with control to maximize the effectiveness of the stretch.
- Focus on relaxing your chest and shoulder to deepen the stretch.
- Ensure your hips remain aligned with your knees to maintain a stable base.
- Use a mirror or partner to check your form and ensure you are maintaining proper alignment.
Chest Stretch With Exercise Ball alternatives
More pectorals exercises
Chest Stretch With Exercise Ball FAQ
What muscles does Chest Stretch With Exercise Ball work?
Chest Stretch With Exercise Ball mainly works the pectorals in the chest (Pectoralis Major). The shoulders and upper back work as secondary muscles.
What equipment do you need for Chest Stretch With Exercise Ball?
You need a stability ball.
How many sets and reps of Chest Stretch With Exercise Ball should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chest Stretch With Exercise Ball good for beginners?
Yes. Chest Stretch With Exercise Ball is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Chest Stretch With Exercise Ball burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Chest Stretch With Exercise Ball?
Other exercises for the pectorals include Above Head Chest Stretch, Corner Wall Chest Stretch, Arms Wide Chest Stretch and Bent Arm Chest Stretch.
For developers
Use Chest Stretch With Exercise Ball in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_VRZ6VV" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_VRZ6VV", "name": "Chest Stretch With Exercise Ball", "model": "male", "target": "Pectorals", "equipment": "Stability Ball", "media": { "mp4": "https://…/ex_VRZ6VV/mp4-720.mp4?…", "poster": "https://…/ex_VRZ6VV/poster.jpg?…" } }