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 shoulders.
• 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.