Chest training you have never tried: Switzerland Ball squeeze!
The main function of the chest is the horizontal adduction of the shoulder joint. Among them, our most common movements (single joint) include dumbbell flyes, chest clamping with equipment, chest clamping with cables, etc.! These are all movements of shoulder horizontal adduction!
But there is a problem hidden in these movements, especially if the movements are wrong, it will be very unfriendly to our shoulders. I believe that many people feel shoulder discomfort during movements!
Today I will introduce to you a relatively uncommon chest muscle exercise. Swiss Ball Squeeze, it's proven to be the most effective way to build chest muscles while keeping shoulders healthy.
Swiss Ball Squeeze
Stand and hold a large Swiss ball between your elbows. The ball should be large enough to keep your elbows wider than shoulder-width apart. Bend your elbows at 90 degrees, keeping your upper arms parallel to the floor. When you squeeze it as hard as you can, it's like you're doing a chest clamp with a device!
During the movement, feel the contraction of your chest muscles, adduct your shoulders, and try to squeeze your chest muscles!
Training Tips:
You can do this exercise every day! The intensity is not very high and will help you improve the feeling of your chest muscles!
Number of sets: 5 sets per day
Rest: 60 seconds between sets
Duration: Start with maximum squeezing for 20 seconds each time, and then increase the squeezing time by 5 seconds every three days.
Days 1 and 2 will be 20 second squeezes; Days 3 and 4 25 second squeezes; Days 5 and 6 30 second squeezes, etc. Continue this sequence until 60 seconds of squeezing.
Complete the 60-second squeeze in three weeks! Give your chest muscles better stimulation
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