Chest Press with Inner Thigh Squeezes
Muscles Worked: pectorals,
triceps, anterior deltoid, and inner thigh muscles
Lie back on a bench. Position your body so
that your feet are suspended in the air (this will involve
more balance and torso stabilization) and hold a ball
between your thighs.
Grab the barbell (you can also use
hand-weights) a little wider than shoulder width. Lift the
barbell off the rack and start with it positioned over your
Slowly, controlling the weight, lower the
barbell toward the middle of your chest. Do not allow your
elbows to drop below your shoulder joint - lowering below
this point will place excessive stress on your shoulders.
Now push your arms back to the starting
position without locking your elbows. Make sure your
abdominals remain contracted throughout the exercise.
Perform a set of 8 to 12 or 10 to 15
reps. This is a compound movement.