Muscle it up: Three-position Ball Press

Be Strong

Targets: chest + arms + shoulders + abs + core

"This progression involves several different positions, says Cline. "Move fluidly through the sequence and repeat the circuit three times. Cline recommends starting with 8- to 10-pound dumbbells and increasing to 15—20 pounds by week four. position 1: Lean against an exercise ball with your knees bent, glutes about five inches from the floor. Do five shoulder presses toward the ceiling with 8- to 10-pound dumbbells. position 2: Roll back so your shoulder blades rest on the ball, torso parallel to the floor, and legs bent to 90 degrees. Do five chest presses, same weight.position 3: Roll back so your head is elevated off the ball. Do five chest presses, same weight. "Cline is playing with leverage, explains Keller. "By moving the usual presses to the ball, you're using your abs big-time to stabilize the core.