- Hold a dumbbell in each hand and sit on a Swiss ball.
- Walk your feet forward until your upper back and shoulders are supported by the ball.
- Lift your hips so your body forms a straight line from your shoulders to your knees.
- Extend your arms above your chest with a slight bend in your elbows.
- Brace your core and keep your hips elevated.
- Slowly lower the dumbbells out to your sides in a wide arc.
- Lower until you feel a stretch across your chest.
- Bring the dumbbells back together above your chest using the same arc.
- Squeeze your chest muscles at the top.
- Repeat for the desired number of repetitions.
About Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.