Narrow bench press with barbell on fitball

Primary target:
Arms (Triceps)
Secondary target:
Shoulders (Deltoids), Chest (Pectorals)
Difficulty:
(5/10)
Equipment required:
Fit ball, Barbell
How many reps should I do?
What weight should I use?
Techniques
  1. Sit on the ball with the bar resting on your thighs, hands shoulder width apart on the bar
  2. Now slowly walk your feet forwards rolling your body down the ball until your shoulders are resting on the ball
  3. There should now be a straight line running from your shoulders to your knees so don't drop your bum
  4. Now raise the bar into the air until your arms are straight but avoid locking your elbows
  5. Keeping your elbows by your side slowly lower the bar until it is about an inch away from your chest
  6. Repeat steps 4 and 5 until you can no longer maintain correct technique
Tips
  • Keep your elbows tucked in at all times, they should never point out to the side
  • Be sure to contract your stomach muscles throughout this exercise
Alternatives
Equipment