Exercise Ball Flat-Incline Press
Description
This movement combination was designed to take advantage of the versatility that working with an exercise ball provides. Considering that our muscular strength varies depending both the joint angle and the phase of the movement, manipulating these variables can be highly beneficial. The exercise ball flat-to-incline press is one of these instances. As mentioned in several articles within the site, our muscles are stronger as they are lengthening (eccentric contraction) than when they are shortening (concentric contraction).
To relate this to pressing movements, the lengthening phase is when the dumbbells are lowered and the shortening phase is when the weights are pushed away from the body. The angle of exertion can also be easily altered to target specific regions of the chest. Simply dropping the hips will simulate an incline press which places primary emphasis on the upper / clavicular site of the pectorals. The upper / clavicular site of the pectorals is weaker in comparison to the lower / sternal site which is targeted through flat and decline presses. Altering between the two throughout different phases of the movement can be very beneficial while using heavy, otherwise impractical weights for the incline version.
The technique involves driving the weights up while maintaining knee-to-hip alignment. Remember, the chest is stronger in this flat position. Once the weights are up, drop the hips and shift to an incline press which targets the weaker upper portion of the pectorals. Although the chest is weaker in this position, the muscles are stronger as they are lengthened, so they will be able to withstand and control the weights as they are lowered. It should be noted that this is a highly advanced technique that should only be used by experienced trainees.
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Execution
- Place appropriated weighted dumbbells on top of your thighs while sitting upright on an exercise ball.
- Gradually step out and roll to a position that has the upper back atop of the exercise ball with knee-to-hip alignment. The elbows should be to the sides in preparation to begin the pressing movement.
- Exhale and while maintaining hip-to-knee alignment, extend the elbows and press the weights up and towards each other.
- Drop the hips to make the transition from a flat-to-incline press. Inhale and lower the weights back down at a controlled speed.
- Raise the hips until knee-to-hip alignment is once again reached and continue steps 2 to 4.
- Repeat until the desired number of repetitions are completed.
Variations
Another way to do it is to perform the incline version to failure then quickly elevate your hips and continue to perform reps until failure is then reached using the flat press version. Recall that your stronger at this angle so you’ll be able to get at least a few additional reps in.
