Work the Chest!

Working all muscle groups is essential - legs, glutes, shoulders, biceps, triceps, back and last but not least chest.  Men have a tendency to really work their chest hard with less attention paid to their back. You'll notice they are the ones with somewhat of a rounded or hunched back but big chest and arms.  You don't want that kind of imbalance so run through each major muscle group in a coordinated way when you plan your work outs.  Chest/back one day, biceps/triceps another day and legs/shoulders another.  There are plenty of variations of above combinations but working opposing muscles is a good place to start.  So here we go with Chest Press:

A chest press can be done on a bench, on a mat or as you see here, a stability ball. Begin with the weights in each hand straight up over the chest, palms facing out. Bend the elbows and lower the arms down until the elbows are just below or even with the chest (arms should look like a goal post). Don't drop your arms any lower than chest level as it will begin to involve your shoulders and not in a good way. If you're doing these on a mat lower your arms just short of of letting them touch the floor. Raise the arms back up without locking your elbows.

For a really good burn do 15 chest presses and immediately go to Chest Flys:

Starting position is same as above but shift your palms from facing out to facing each other. Once again begin with weights in each hand straight up over the chest. With palms facing each other and elbows slightly bent, lower the arms out to the sides and down until they're level with the chest.  Squeeze the chest to bring the arms back up as though you're hugging a tree. Do 15 chest flys.  


So you've done 15 chest presses and 15 chest flys back to back without a break. Wait 60 seconds and repeat for 3 total sets! 


Remember when using a stability ball you want to keep your abs and glutes tight to form a bridge.  No sagging!