Chest Stretch on Stability Ball
How to do the Chest Stretch on Stability Ball
- 1
Get on your hands and knees next to an exercise ball.
- 2
Place your elbows on top of the ball, keeping your arm out to your side. This will be your starting position.
- 3
Lower your torso towards the floor, keeping your elbow on top of the ball. Hold the stretch for 20-30 seconds, and repeat with the other arm.
How to program the Chest Stretch on Stability Ball
Sets and reps
As an isolation movement, the Chest Stretch on Stability Ball is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Chest Stretch on Stability Ball is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Chest Stretch on Stability Ball work?
The Chest Stretch on Stability Ball primarily targets the Chest.
What equipment do I need for the Chest Stretch on Stability Ball?
You need Exercise Ball. Difficulty level: Beginner.
How many sets and reps of the Chest Stretch on Stability Ball should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
