benching on exercise ball

NormInv

I dont have a bench at home so have been using exercise ball for dumbbell bench press. The ball gives a little and I have found it harder to bench on ball than on actual bench. Any ideas on whether I can expect similar results. I know that my upper arms (between elbow and shoulder) come to rest on the ball at the down position, unlike when using a proper bench. Is that cause for concern?

JezzD1

I do this too so interested in what peeps say =D

kdub67

It would definitely be better for your core on the ball since you have to use your abs and back to stabilize yourself. I would just try to keep your upper arms horizontal to the floor at their lowest point.

NormInv

Just want to add that one immediate benefit is that I am able to and required to engage the core a lot more to keep my balance on the ball with heavy weights.

NormInv

It would definitely be better for your core on the ball since you have to use your abs and back to stabilize yourself. I would just try to keep your upper arms horizontal to the floor at their lowest point.

Good tip on arms. Will try that.

rmhand

It will get you the same results at first. The added instability on your core and legs might hold you back since you need to focus on you chest and supporting arm muscles. This is also dangerous because you could roll off, or drop a weight and fall off, or the ball might pop while under you do to added weight. I'd recommend investing in a bench for the long run.

NormInv

It will get you the same results at first. The added instability on your core and legs might hold you back since you need to focus on you chest and supporting arm muscles. This is also dangerous because you could roll off, or drop a weight and fall off, or the ball might pop while under you do to added weight. I'd recommend investing in a bench for the long run.

I am not afraid of rolling off but can the ball really bust under added pressure, say 50lbs each of two dumbbells? that would be a most unfortunate incident and one I never thought of before.

cwolfman13

There are a lot of things I do with an exercise ball...well, actually I use a Bosu, but same concept...weight lifting on my Bosu is not one of them. I'd imagine you would be ok initially...but once the weight starts going up (only way you're going to continue getting results), it's going to get that much more dangerous. No way I could do that where I am on my lifts...at least not for my main lifts. I do some light weight stuff, just for my core really...my pecks and the like don't get too much out of it.

NormInv

dang, there goes my chest routine. thanks a lot guys.

dinosnopro

Therre will come a point when getting on the ball with 100lb bumbells will become cumbersome......

rmhand

It will get you the same results at first. The added instability on your core and legs might hold you back since you need to focus on you chest and supporting arm muscles. This is also dangerous because you could roll off, or drop a weight and fall off, or the ball might pop while under you do to added weight. I'd recommend investing in a bench for the long run.

I am not afraid of rolling off but can the ball really bust under added pressure, say 50lbs each of two dumbbells? that would be a most unfortunate incident and one I never thought of before.

They can pop under normal body weight. It takes a while to wear on them that way but it happens. They make 'burst proof' ones that will just slowly leak rather than pop.