Ball bridge chest press exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball bridge chest press )

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Name of exercise  AROM shld horiz add supine bridge w/ball
Other names of exercise Ball bridge chest press
Description of exercise The Ball Bridge DB Chest Press is a compound exercise that targets the chest, shoulders, and triceps muscles. To perform this exercise, you will need a stability ball and dumbbells. Start by lying on your back on the stability ball with your feet hip-width apart and your knees bent at a 90-degree angle. Hold a dumbbell in each hand, with your arms extended upwards towards the ceiling. Lower the dumbbells towards your chest, keeping your elbows at a 90-degree angle. Press the dumbbells back up to the starting position, squeezing your chest muscles. This exercise not only strengthens the chest muscles, but also improves core stability and balance.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie with back on ball, knees bent, feet flat on floor.
  • Begin with arms out to sides with elbows bent so upper arms are perpendicular to floor as shown.
  • Tighten abdominal muscles and lift shoulders slightly up while bringing arms upward and straightening elbows.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Abdominal
    Type of Muscles Pectoral , Abdominal
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Horizontal Adduction
    Type of Action Flexion, Extension, Abduction, Adduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased upper body strength
  • Improved chest muscle definition
  • Enhanced core stability
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Helps improve posture
  • Can be done with minimal equipment
  • Increases range of motion
  • Can help prevent shoulder injuries
  • Can be used for rehabilitation purposes

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Ball bridge DB chest press exercise should be avoided if you have any shoulder or back injuries or pain. This exercise puts a lot of strain on the shoulders and back, and can worsen existing injuries or cause new ones. It is also not recommended for individuals with weak core muscles or poor balance as it requires stability and control to perform correctly. If you have any wrist or elbow injuries, it is best to avoid this exercise as well. Additionally, if you are pregnant or have recently given birth, it is advised to avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor. Always consult with a doctor or certified trainer before attempting any new exercise, especially if you have any pre-existing conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Keep low back and trunk stable and in a neutral position.

    • Helpful in Diseases

  • Scoliosis
  • Osteoporosis
  • Shoulder impingement
  • Rotator cuff injury
  • Frozen shoulder

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    Frequently asked questions

     

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