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.