A Flat Press is a wonderful chest exercise that will tighten your pecs as well as your deltoids and triceps. Make sure your back, head, shoulders, and rear end are positioned firmly on the Swiss ball, with your feet planted on the floor.

Here’s a tip: To stay balanced on the ball, keep your arm extension tall and vertical – not flailing to the sides.

Step 1: Hold a pair of dumbbells and lie on the ball so that it comfortably supports your shoulder blades. Extend your arms in front of you, pressing the weights together.

Step 2: Breathe slowly and rhythmically as you lower the weights down and out through a count of 10 seconds.

Step 3: Hold for 2 seconds at the maximum tension point, about 1 inch above your chest.

Step 4: Press the dumbbells up and together back to starting point through a count of 10 seconds.

Step 5: Repeat three times without resting.