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Basic Exercises to Tone Your Arms

Back to Basics: Tone Your Guns

May 11, 2010

Stability Ball Bench Press

Basic Exercises to Tone Your Arms

2 / 7

by POPSUGAR Fitness 3

Stability Ball Bench Press

Sit on a stability ball holding a dumbbell in each hand, with your feet flat on the floor. Slowly lean backward while walking yourself out along the ball until your head, shoulders, and upper back are lying flat on top of the ball. Your knees should be at 90-degree angles with your thighs parallel to the floor and your feet hips-width distance apart. Hold each dumbbell at chest level.
Inhale and engage your abs, and as you exhale slowly straighten your arms above you. Your hands should be shoulder-width distance apart.
Inhale and slowly lower the dumbbells in unison until they lie level with or near your chest. Attempt to keep the dumbbells parallel with each other and wrists in neutral position (straight, not bent). This counts as one repetition.
Complete three sets of 12 to 15 reps.

2 / 7

by POPSUGAR Fitness 3

Stability Ball Bench Press

Sit on a stability ball holding a dumbbell in each hand, with your feet flat on the floor. Slowly lean backward while walking yourself out along the ball until your head, shoulders, and upper back are lying flat on top of the ball. Your knees should be at 90-degree angles with your thighs parallel to the floor and your feet hips-width distance apart. Hold each dumbbell at chest level.
Inhale and engage your abs, and as you exhale slowly straighten your arms above you. Your hands should be shoulder-width distance apart.
Inhale and slowly lower the dumbbells in unison until they lie level with or near your chest. Attempt to keep the dumbbells parallel with each other and wrists in neutral position (straight, not bent). This counts as one repetition.
Complete three sets of 12 to 15 reps.

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3 Comments

lmonteil

lmonteil 13 weeks

I think she looks perfect! Is there any way your workouts can be put in printable form so we can take them to the gym? Thank you!

inlove23 3 years

Haha. I agree Idanceinmycar. That's way too buff for me! lol.

idanceinmycar 3 years

That woman's upper body is frightening.